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E D ITOR 'S NOTE I NTROD UCTION

5

E D ITOR 'S NOTE I NTROD UCTION 5
women's • e�� Guess what? We've discovered the real secrets to quick, healthy and long-lasting
women's
e��
Guess what? We've discovered the real secrets to quick,
healthy and long-lasting fat loss. Yes, really! So, we've
decided to share them with you in The Ultimate 2- Week
Editor Joanna Kni(jh'
Sub-Editor Charlo: Cox
Art Director Mat levnolds
Author F ona Kir�
Photography St ockF )od' �h J el tock
Cover Shutt s )�k
Digital Production Manager
Nic ky Bak.r
Fat Loss Diet.
Not only will this book help you to shed fat
for good, it actually shrinks your fat cells, too.
MagBook Publisher Dhcrr<f,� Mistry
Operations Director Robin riyan
Advertising Manager t<atl Woc0
MD of Advertising JUlieI' LlC'yd·Eval's
Newstrade Director Dav rj Barker
Chief Operating Officer
Brett RC'YI old,
Group Finance Director ,an �eggett
First up, we bring you the most up-to-the minute research
into fat-burning techniques (from page 13), whether
it's eating more pink seafood or upping your omega-3.
Bursting with simple tips and tricks, this guide will put your
fat loss in the fast lane, forever!
Chief Executive James
Chairman F ll,y D enni,
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1.�'4C1:t.I'Ht
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brand
s � t radun ae< of
Denrls Putlisrino Ltd. 3C ClEVEland SL,
London W1 4JD. C,)mpany rEglst r
in Englund . All mat.Jrial 0, nnis
P ,blisring _ td, Ilcens)d by I'eld, n
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2011,
and rTay not te r .pr)d, (ed In
wholE 0' part w-thoul the con. E t of h'
put>, �el . The Ultimate ". WEek Fat
Armed with your new fat-shrinking know-how, you're
then ready to start the 2-week diet (from page 77). Forget
hunger - think tasty, delicious and filling foods that
encourage your fat loss while staving off cravings.
Los� 01<'/ ISBN 11810600,),).
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It really couldn't be easier, and you'll notice
the results in just two weeks. So read on to
discover how to burn fat the easy way!
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e.pecL.llly If you al� pr�gral11, breas
feec Ing or heve been In2GtivC' for a long
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6

CONTENTS

6 CONTENTS
6 CONTENTS ontents 08 Introd uction Fat-burning food 14 Cal ci um 18 Omeg a- 3

ontents

08 Introd uction

Fat-burning food

14

Cal ci um

18

Omeg a- 3 fatty acids

22

Carbohyd rates

26

Spices

30

Pi nk seafood

34

Do pami ne

26 Spices 30 Pi nk seafood 34 Do pami ne Fat -loss boosters 38 44 46
26 Spices 30 Pi nk seafood 34 Do pami ne Fat -loss boosters 38 44 46

Fat -loss boosters

38

44

46

54

Al cohol and caffeine Brown fat Sex, sl eep and sunshi ne Exercise

I�" -""'-'" �6f_�
I�" -""'-'"
�6f_�

Sneaky secrets fo r su ccess

59 Tried and tested fat- bu rning strateg ies

CONTENTS

7

CONTENTS 7
CONTENTS 7 2 -week action plan 65 7 7 79 81 82 8 3 Ti me

2 -week action plan

65

77

79

81

82

83

Ti me fo r action Simp le steps to succeed Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Fat-burni ng recipes

85 98 Post -exercise treats 86 100 Ju ices & smoot hi es 87 102
85
98
Post -exercise treats
86
100
Ju ices & smoot hi es
87
102
Healthy fi lling soups
88
108
Satisfying salad s
90
111
Healthy snacks
91
112
Seriously tasty din ners
93
116
Super qu ick and h ealthy dinners
94
119
Go veggie
95
120
Tasty treats
97
121
Stay hyd rated
Ou ick-fix
rescue plan
122
On -the -go heroes
125
Glossary of te rms
128
Index

8

I NTRODUCTION SUCCESS SECRETS

8 I NTRODUCTION SUCCESS SECRETS
8 I NTRODUCTION SUCCESS SECRETS

SUCCESS SECRETS I NTROD UCTION

9

SUCCESS SECRETS I NTROD UCTION 9

The sec ret to s uccess

Forget the fads and say no-no to the yo-yo, this is a diet that really
Forget the fads and say no-no to the yo-yo, this is a diet that really works

S

hould we accept that the only way to shed fat for good is by slow, dragged-out dieting? No way! If we put our minds to it, we can change our eating habits and see some great results in just a matter of weeks.

Ifs qui ck, but not q u ick fi x!

This book presents a diet that will give you maximum fat loss with maximum nourishment
This book presents a diet that will give you maximum fat
loss with maximum nourishment in minimum time. It is not
a crash diet, it does not restrict calories or leave you short
of nutritional goodness, it is not depressing, distressing,
demotivating, demoralising or destructive.
Research shows that between 85 and 95 per cent of dieters
regain any weight they lose within five years and, worse
still, some end up heavier than when they started. But
what about the 5 to 15 per cent who reach their goal and
maintain their initial weight loss?
It is a balanced, energising, mood-boosting two-week diet
that brings together the latest research into faster fat loss
with some inspiring tips from successful dieters. Yo u'll
be tucking into:

After months of interviewing many people of both sexes and all ages, we've made a rather surprising discovery: 63 per cent of the successful dieters found a quick diet that worked! Their initial fat loss spurred them into keeping some of the eating, drinking, exercise and lifestyle strategies for the long-term ; and not only did they reach their fat-loss goal, they maintained it.

only did they reach their fat-loss goal, they maintained it. - foods that encourage fat loss

- foods that encourage fat loss - foods that turn up the fat-burn ng mechanism - foods that delay hunger and conquer cravings - foods that make you feel good - foods that fire up your sex drive - foods that help you sleep

You'll also learn when and how to exercise to achieve maximum fat loss in minimum time. It's sure to send your results into overdrive!

Why does it work? Women have around 34 billion fat cells and men have around 25 billion . When we gain fat, we are not gaining new fat cells, we are merely expanding the ones we already have. They can grow to five times their size, so to lose fat we have to get them to shrink - and stay shrunk! There are certain elements that can give them a boost and that's what we're going to concentrate on. Let the fat burning begin

10

I NTRODUCTI ON SUCCESS SECRETS

10 I NTRODUCTI ON SUCCESS SECRETS
Real wome n1s secrets to su ccess Bin the diet drinks 'I always had a
Real wome n1s secrets to su ccess
Bin the diet drinks
'I always had a can of Diet Coke nearby and believed that
because it was 'diet' it didn't add calories to my day. I
learned that these supposedly negative calories did nothing
to stem my dependence on sugar. So, I replaced most
of them with fresh fruit juices mixed 50/50 with sparkling
water, and I couldn't believe the reduction in my sugar
cravings! I now understand that it was my need for sugar
that had foiled every attempt at fat loss over many years .'
Still enjoy pasta
'I
love pasta and pasta
loves me! It sits way too
comfortably on my hips
and thighs. After a hard
day at the office, I loved
a
comforting bowl of
Bolognese. I learned that
I was enjoying my favourite
Italian export at the wrong
time of the day. Now, if
I want pasta, I have it at
lunchtime when I need the
immediate energy it provides
to get me through the day.'
Eat fish to beat hunger
never liked fish - all those heads, bones and eyes staring
up at me were enough to turn my stomach. But the diet
I was trying to follow championed the power of omega-3
fatty acids to stem hunger pangs. I persevered and found
'I
a
man behind the fish counter in my local supermarket who
removed the heads and bones and suggested ways to cook
it. Now I eat fish at least four times a week. '

SUCCESS SECRETS INTRODUCTION

11

SUCCESS SECRETS INTRODUCTION 11

Picture it ' Loads of diets I had been on encouraged me to write a food diary. But I always lied . Ye s, I'd mentioned the chocolate biscuit I had with my afternoon cup of tea I would just forget to mention that it wasn't just one, it was four! One diet that I came across suggested that I bin the pen and paper and use my mobile phone to record everything I eat in a day in photo form. Revealing or what?

I couldn't believe how much junk I managed to fit into a day.

I followed the diet to the letter and within a couple of days

I loved looking at pictu res of the colourful health-giving foods that were now part of my day. '

Steam to be healthy 'The reason I maintained my weight loss is because

Find alternatives 'I shared a flat with a Chinese girl and the first thing I noticed was that when we went shopping, almost no dairy products hit her trolley. This made me realise just how much cows' milk, butter and cheese were involved in my daily diet. My flatmate introduced me to a few delicious alternatives, particularly nut and seed oils and butters and soya milk, and my weight started to plummet only 10 days after making the changes. I now eat the Asian way most days and, while I still relish every bite of a takeaway four-cheese pizza, it has become an occasional treat rather than a weekly must-have.'

an occasional treat rather than a weekly must-have.' Bounce your way srm ' I 've always

Bounce your way srm

' I 've always hated exercise, while Googling 'fast fat loss,'

I learned how to steam food. I had never steamed food I discovered rebounding (exercise
I learned how to steam food. I had never steamed food
I discovered rebounding (exercise using a mini trampoline)
before, so it was a new experience and has been a real
life-changer. I bought a set of steam baskets and found
lots of recipes on the internet for preparing really qu ick,
healthy, tasty meals. The frying pan has been relegated
to the back of the cupboard.'
and I reckoned it was worth a try. What can I say? I became
obsessed with that little trampoline and instead of slobbing
on the couch throughout an entire movie, I started to
bounce my way through half of it! Alongside a diet that
includes lots of healthy stuff but still al lows me to have lots
Get your five-a-day
'I always struggled to meet my five-a-day fruit and veg
target. However, I realised that if I could find ways to make
it more exciting I might be onto a winner. Fruits were fairly
easy to include, but vegetables were still a struggle; so
I focused on the five vegetables that I really liked and
researched lots of different ways to prepare them (and had
big portions to fill me up). I reached my target weight after
six weeks and haven't put on a pound since. My d iet is now
a lot more colourful - and anything but dull.'
of good nights out with my friends, it real ly works. After six
months I am now very lean and, while I still hate exercise,
me and my mini trampoline are not just flirting with each
other, we are in a long-term relationship!'
Freeze it
'It seems that every diet I have ever tried involved way too
much shopping. All the nutrients that are im portant for fat
loss appear to be richest in fresh foods, but after the
first few days of struggling to find the time to shop fresh,
I always returned to ready-made chilled foods. When I
spotted a diet on the internet that promised weight loss
by eating foods from the freezer, I learned that frozen fruits
and vegetables are packed with almost as m uch nutritional
punch as their fresh counterparts (sometimes more). If you
have a few bags in the freezer you can create soups and
smooth ies, super-fast! I now always have at least six bags
of frozen fruits and vegetables in the freezer and no longer
have a weight problem .'

Get seedy 'I went on a diet that recommended linseed to keep hunger at bay. A bit more reading made me realise that the good fats in linseed would fill me up and keep my blood sugar balanced for longer. I started sprinkling the seeds on my salads, drizzling the oil on my soups and vegetables and snacking on seed bars that included them. I have lost more than two stone, and I have linseeds to thank. '

12

INTRODUCTION SUCCESS SECRETS

Bin the scales 'I binned the sca les and used the waistband method. Instead of watching a little needle waver frustratingly

from right to left every morning, I put on a pair of jeans that were too tight on me. After two weeks of dieting, I could get a couple of thumbs between me and the waistband and this really inspired me to keep going.

I have always been a regular

snacker as I was constantly hungry, but instead of the crisps and sa lty snacks that were my downfall, I started to keep a few of the hea lthy,

fi lling snacks in my desk

drawer. Small changes can reap big rewards, as the fact that I now feel great in my skinny jeans shows!'

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14

FAT-BURNING FOOD CALCIUM

14 FAT-BURNING FOOD CALCIUM
14 FAT-BURNING FOOD CALCIUM a c um It's not just good for our bones, it gets

a c um

It's not just good for our bones, it gets us gorgeous bodies, too!

W e all know of the importance of calcium

in our diet to build and maintain strong

bones and teeth. But how much have you

heard about its fat-busting properties?

Recent research reveals that this bone

strengthener may also be a fat blaster!

A growing body of evidence indicates that a d iet rich in

Too much milk?

Milk is a valuable source of calcium up until about the age of 1 8 , when we are still growi ng. Thereafter we can have too much of a good thing. Milk with our morning cereals, milk in our coffee and tea, butter on our toast, cream in our cakes, cheese in our sandwiches and snacks, ice cream at

the movies

the

list goes on.

calcium allows us to burn more calories per day. There is also some evidence that when calcium levels in the body are low the brain detects this and stimulates feelings of hunger, causing us to eat more. Conversely, medium to high levels send signals to the brain communicating that

The protein in milk can acidify the blood, and our bodies are forced to extract calcium from our bones to counteract this. Furthermore, milk fat can contribute to inflammation within the body and possible intolerance to lactose, the sugar in milk products. To prevent this debilitating condition while

we are full, su ppressing the desire to eat more.

still

reaping the calcium benefits, less is defin itely more on

the

dai ry front. The Ultimate 2-Week Fat Loss Diet achieves

Calcium intake:

- LOW: less than 600mg per day - MED IUM: 600-1 ,000mg per day - HIGH: 1 ,000mg plus per day

It has also been suggested that increasing calcium in the

diet may reduce the transportation of fat from the intestines

into the bloodstream. The calcium binds with bile acids to increase the amount of fat we excrete through the bowel, so instead of storing it, we lose it!

this by only including yoghurt, which actually improves lactose absorption thanks to its active live cultures, and

certain cheeses that fall into the low lactose category.

CALCIUM

FAT-BURNING FOOD

15

CALCIUM FAT-BURNING FOOD 15
CALCIUM FAT-BURNING FOOD 15

CALCIUM FAT-BURNING FOOD

17

CALCIUM FAT-BURNING FOOD 17

The calci um- packed alte rnatives

The fossilised bones of our earliest ancestors indicate that they ingested around twice as much calcium daily as we do now, and they were lean - very lean. But for them, dairy was a complete unknown (animals simply didn't hang around long enough to be mi lked). So what did they eat?

Calcium-rich foods in the 2-week diet - Calcium-enriched soya milk - Dried herbs

- Dried/tinned beans - Edamame beans - Feta cheese - Fresh/frozen broccoli - Fresh/frozen rhubarb
- Dried/tinned beans
- Edamame beans
- Feta cheese
- Fresh/frozen broccoli
- Fresh/frozen rhubarb
- Fresh/frozen spinach
- Fresh n uts and their oils and butters
- Fresh seeds and their oils and butters
- Fresh/tinned anchovies
- Fresh/tinned
sard ines
- Goats' cheese
- Kale
- Low fat natural cottage cheese
- Pak choy
- Parmesan cheese
- Regular tofu (smoked and unsmoked)
- Ricotta cheese
- Silken tofu
- Swiss cheese (with holes)
- Tinned salmon
- Total 0% Greek yoghurt
- Watercress
Did
you know?
Increasing our
consumption of cows'
milk products to ensure
good levels of calcium in
our diet may be a bit
of a red herring

To build and maintain strong bones we need not only calcium but also magnesium, vitamin D, boron, manganese, molybdenum, vitamin K, zinc, copper, vitamin B6 and the omega-3 and omega-6 fatty acids. The diet of our early ancestors comprised of red meat and birds (and they ate every part of the animal including the organs), fish and shellfish (including the bones and heads, which are very rich in calcium), root vegetables, sea vegetables, green leafy plants and birds' eggs (including the shells - another great source of calcium). This provided them with good levels of all of the above nutrients. And, of course, their active lifestyle further enhanced bone growth and kept them lean .

While we' re not suggesting that you start crunchin g on eggshells and gnawing at bones , you will note that tinned salmon , sardines and anchovies feature regularly because they offer an ideal opportunity to get some calcium-rich bones into your day!

18

FAT-BURNING FOOD OM EG A-3

18 FAT-BURNING FOOD OM EG A-3
18 FAT-BURNING FOOD OM EG A-3 mega 3 fatty ac ds i OMG - omega-3s could

mega 3

fatty ac ds

i

OMG - omega-3s could be the key to fast, long-lasting fat loss!

T he phrase 'eating fat makes you fat ' is so old hat now that it's somewhat embarrassing to recall that dietitians, nutritionists, the World Health Organisation and a host of other experts once deemed fat to be everything that was bad for

our health. Now we know that quite the opposite is true:

we need 'good ' fats to stay in shape, and omega-3 essential fatty acids in particular are one of the biggest

secrets to permanent fat loss.

They aid fat loss by increasing our metabolic rate and energy production, which is exactly the opposite of

what happens when we cut calories. And, thanks to our

increased energy levels, we are more likely to be active and build muscle, which further increases metabolic rate, helping to make our fat loss for keeps. They also taste

great , make us feel fuller for

sugar levels, improve our mood and contribute to great

skin, hair and nails. What's not to love?

longer, help to balance blood

Omega - 3s: the fat-

loss be nefi ts

They help to maintain healthy blood sugar levels It's vital that the body is responsive to insulin. This hormone makes sure we get enough energy from carbohydrates, and enough amino acids from protein to build muscle and

mini mise fat

membranes, the protective outer coating that controls what enters and exits a cell. When we add omega-3 fatty acids to our diet, the membranes becomes more flexible, so the insulin receptors become more responsive. This helps them to level out the blood sugar highs and lows that can lead to weight gain and an increased risk of type 2 diabetes.

storage . I nsulin receptors are found in cell

They encourage glucose to be stored in muscle cells rather than fat cells Omega-3s are involved in 'fuel partitioning', which controls the way the body uses different 'fuels'. Omega-3s help to drive more of the sugars found in carbohydrates into muscle cells, where they are temporarily stored in the form of glycogen, which is used when we need quick energy. But when glycogen stores run out, fat cells are forced to give up their energy stores, and shrink in the process.

Sim ultaneously, omega-3s stimulate

production), which helps prevent fat being deposited in

cells, and increase fat oxidation (burning).

thermogenesis (heat

20

FAT-BURNING FOOD OM EG A-3

20 FAT-BURNING FOOD OM EG A-3

OMEGA-3 FAT-BURNING FOOD

21

OMEGA-3 FAT-BURNING FOOD 21
Thermogenesis is the production of heat within the body, where mitochondria in fat and muscle
Thermogenesis is the
production of heat within the
body, where mitochondria in
fat and muscle cells produce
heat instead of energy. Body
temperature rises, fat is used
for energy and calories are
burned. Research suggests
that omega-3s may be able
to influence genes that
contro l how we burn fat.
This may be due to a
steroid-like substance in
our bodies which, when
bound to omega-3s, can
switch on genes that burn
fat. Omega-3s may also
switch on a protein that
aids energy metabolism,
resulting in more energy
being dissipated as heat
and decreasing stored fat.
Omega 3-rich foods included in the 2-week diet:
- Avocado
- Avocado oil
- Dried and tinned chickpeas
- Dried and tinned kidney beans
- Eggs
- Fresh and frozen peas
- Fresh and smoked mackerel
- Fresh and tinned anchovies
- Fresh and tinned sardines
- Fresh and tinned tuna
- Hemp seeds
- Hemp seed oil
- Linseeds
- Linseed oil
- Rain bow trout
- Walnuts
- Walnut oil

They inhibit the storage of calories as fat It is important to remember that our species is programmed to survive, and this involves storing en ergy as fat. An efficient energy source, fat provides 9kcals of energy per gram , whereas carbohydrates and protein only provide 4kcals. Storing fat was vital to our ancestors as an insurance against times of starvation , so the body stored as much as possible when food was available, and the

metabolic rate slowed down to preserve energy stores when food was scarce. This process has been referred to as catch-up fat storage after calorie restriction .

Food is now plentiful and many of us eat what we want, when we want,
Food is now plentiful and many of us eat what we want,
when we want, and this catch-up fat storage has become
the enemy in the fat-loss game. The body stores energy
as fat for lean times ahead, totally unaware that these are
unlikely to occur. This is why very low-calorie diets invariably
result in short term weight loss followed by weight gain. The
catch-up fat storage shifts into top gear!

A system of enzymes (catalysts that speed up chemical reactions) called fatty acid synthase is particularly proficient at storing calories as fat . There is growing interest in the role omega-3s may have in reducing its power, thus increasing the likelihood of fat being burned rather than stored. Studies also suggest that omega-3s may be able to boost the production of certain enzymes involved in fatty acid oxidation , which helps transport fats into the mitochondria (energy factories) of the cells for burning as energy.

22

FAT-BURNING FOOD CARBS

22 FAT-BURNING FOOD CARBS
22 FAT-BURNING FOOD CARBS arbo hyd rates Exciting news, everyone! Certain carbs can actually burn fat.

arbo hyd rates

Exciting news, everyone! Certain carbs can actually burn fat. Yes, really!

T hey've been demonised by diet after diet - but carbs don't deserve the bad wrap. In fact, the latest nutrient causing all the weight-loss buzz is fermentable carbohydrates. They don 't add too much to our daily calorie intake, yet this

wonder-nutrient promotes bowel regularity, reduces the chances of the pancreas getting overtired from keeping blood sugar levels constant and is associated with less fat storage after a meal. Wow!

So how does it work?

In essence, it's all about starch. The type of starch in carbohydrates predicts how qu ickly they will be broken down into smaller glucose molecules by the digestive enzymes in the mouth, the stomach and the small intestine. The quicker they are broken down, the qu icker they are absorbed into the bloodstream and delivered to the liver, where they are either stored for later use or ferried off to body cells to create energy.

The starch in digestible carbohydrates can be divided into two groups: rapidly digestible starch (digested within 20 minutes), and slowly digestible starch (digested somewhere between 20 minutes and two hours).

Rapidly digested starch (RDS) is easily broken down and causes blood glucose to rise quickly, but then drop swiftly, too. This spike drives up the production of insulin, which

tel ls the body

store fat. Foods rich in RDS include potatoes, processed foods made with white flour

(bread and rolls, pastries, cakes, biscuits etc) and many breakfast cereals.

to make and

Non-digestible (fermentable) carbohydrates are a different breed, and are so cal led because they contain resistant starch (RS). They are largely resistant to being broken down into glucose molecules and absorbed into the bloodstream - instead they carry on down to the colon, where they go through a fermentation process that produces short chain fatty acids (SCFAs). These have a number of health benefits, detailed overleaf.

CARBS FAT-BURNING FOOD

25

CARBS FAT-BURNING FOOD 25

Health be nefits of SCFAs :

Short chain fatty acids can boost our bodies in a number of ways :

- They protect colon cells, and are associated with preventing genetic damage that can lead to cancer.

- They increase mineral absorption, particularly that of

calci um and magnesium . These nutrients are

im portant

for heart and bone health. - They feed our healthy bacteria, which means that the growth of un healthy bacteria and their toxic by-products is suppressed.

healthy bacteria and their toxic by-products is suppressed. But how do fe rme ntab le carbs

But how do fe rme ntab le carbs bu rn fat?

Resistant starch has little effect on blood glucose levels and doesn't drive up the production of insulin , which means the body is not encouraged to make or store fat. Non-digestible carbs have also been shown to encourage fat loss in a number of ways:

- They help to slow down the pace at which digestible carbohydrates get broken down , thereby reducing the counterproductive blood sugar highs and lows that cause us to reach for yet more starchy carbohydrates. - They keep us feeling fuller for longer, so we eat less. - They increase the absorption of calcium , which is linked to reducing fat storage . - They promote bowel regularity. Constipation is no friend when fat loss is desired . - They encourage a phenomenon known as 'second meal effect', where the insulin response is controlled not just straight after eating, but for hours afterwards, resulting in less fat storage.

but for hours afterwards, resulting in less fat storage . I Fermentable carbohydrates included in the

I Fermentable carbohydrates included in the 2-week diet:

Barley Beans Brown rice Corn Lentils Millet Oats Split peas

26

FAT-BURNING FOOD SPICES

26 FAT-BURNING FOOD SP I CES
26 FAT-BURNING FOOD SP I CES p ces Want to set your fat-loss on fire? Spice

p ces

Want to set your fat-loss on fire? Spice up your diet to sizzle away the calories!

he traditional idea that fat cells are simply a T storage depot for energy has now been proven wrong, wrong wrong. Fat cells are actually very active and produce hormones that trigger metabolic processes in different parts of the body.

The hormones produced by fat include oestradiol, a precursor to oestrogen, which controls reproduction; leptin, which controls the appetite by binding to receptors in the brain, telling us when we are full; and adiponectin, which controls blood sugar levels.

Key term: free radical A free radical is an atom that has lost an electron
Key term: free radical
A free radical is an atom that has lost an electron
from its outer orbit and becomes unstable. In a
desperate bid to restore its stability, it randomly
steals an electron from another atom, which in turn
becomes unstable and is forced to go on the hunt.
This domino effect means that thousands of free
radical reactions can occur in seconds, threatening
both the outer membranes of body cells and their
DNA, which can alter the way they behave.

However, research has also revealed that fatty tissue produces inflammatory chemicals. I nflammation is a vital process in the body; it is the body's natural response to harmful substances, where dead or dying tissue is disposed and healing is promoted. Without it, wounds would not heal and di sease could not be reversed.

Acute inflammation occurs when we are injured - the response is rapid, the duration is short and the process is efficient. However, chronic (ongoing) inflammation is a different story. This is when the heal ing process goes into overdrive and damaging free radicals (see left) are formed .

Overeating = inflam mation

When we overeat , fat cells expand and if they are regul arly over-stuffed (particularly those around the mid riff) inflammatory chemicals leap into action and interfere with our weight-controlling hormones. As a result, we become less sensitive to signals telling us we're full, so we eat more and our insulin response is dulled . This causes episodes of hypoglycaemia (low blood sugar) that prompt us to reach for more food to counteract the tiredness, fuzzy brain, irritabil ity and low mood that go with the territory.

Ballooning fat cel ls caused by overeating aren't the only reason that inflammatory chemicals are stimulated . Another major cause is what we actually eat. The altered fats and added sugars found in fried, fast, processed and junk foods are the chief culprits here.

28

FAT-BURNING FOOD SPICES

28 FAT-BURNING FOOD SP I CES

SPICES FAT-BURNING FOO D

29

SPICES FAT-BURNING FOO D 29
I Herbs and spices included in the 2-week diet: Black pepper Cayenne Chilli Cinnamon Cumin
I Herbs and spices included
in the 2-week diet:
Black pepper
Cayenne
Chilli
Cinnamon
Cumin
Garlic
Ginger
Mint
Mustard
Oregano
Parsley
Rosemary
Thyme
Turmeric

So how can we fi ght back?

Some foods can minimise the likelihood of inflammation and help the weight-controlling hormones to do what they do best: control our appetite and balance our blood sugar. These include fruits, vegetables , oily fish, nuts and seeds and their oils, wholegrains and herbs and spices.

Herbal helpers Herbs and spices are important because they are rich in antioxidants, substances that protect body cells from the damage created when the inflammatory process is in full swing. Antioxidants are like protective parents that form a shield around our body's cells and absorb free radicals, which lose their destructive energy and are safely excreted from the body.

If you cut an apple in half and leave one half uncovered for 20 minutes you can see free radical damage occurring. The apple starts to go brown and dries up because it reacts with the oxygen in the air causing free radicals to be formed. If you soak the other half in lemon j uice however, it retains its white colour and texture. This is because it has been protected by the vitamin C in lemon juice. Vitamin C is a powerful antioxidant.

The antioxidant-rich, anti-inflammatory properties of herbs and spices encourage fat burning while reducing fat storage.
The antioxidant-rich, anti-inflammatory properties of
herbs and spices encourage fat burning while reducing
fat storage. They also add flavour and excitement to food,
which results in reduced salt consumption . Too much salt
prompts fluid
retention , another fat-loss adversary.

30

FAT-BURNING FOOD PINK SEA FOOD

30 FAT-BURNING FOOD PINK SEA FOOD

pi nk seafood

When it comes to choosing your seafood, think pink to burn fat

E ver wondered what gives salmon, prawns,

langoustine, lobster and their pink swimming

companions their colour? No, us neither - but

we should. It's down to a carotenoid called

astaxanthin; and research suggests that this

naturally occurring chemical may be the most powerful

antioxidant yet to go under the microscope.

It has been shown to provide the body with an internal sunscreen, protecting us from the damaging effects of UV rays. This exciting discovery has already led to astaxanthin being included in anti -ageing skincare and sunscreens.

Astaxanthin has also been shown to increase the usage of fat as an energy source and accelerate fat-burning during exercise. Japanese researchers recently demonstrated that mice given astaxanthin along with a high-fat d iet had significantly lower body weight and body fat levels compared to mice fed on a high-fat diet alone.

In another study, mice were given astaxanthin along with a daily exercise routine. After four weeks, they showed increased fat usage during exercise. At present, no human studies have been concluded , but researchers are confident that this powerful pink substance may play an important role in the fight against our expanding waistlines.

Ifs good for the gut too!

There is another reason why astaxanthin is a valuable addition to a diet focused on fat loss: its role in good gastric health. Inflammation of the gut is on the increase and a condition known as leaky gut syndrome is largely to blame.

The digestive tract consists of a long tube, which connects the mouth to the anus. After food is swallowed it passes through the oesophagus to the stomach, where enzymes break it down into tiny particles. These then pass into the small intestine, the major function of which is to absorb the valuable nutrients and release them into the bloodstream . Next, the food particles are passed to the liver for further processing to produce the essentials, which are quickly delivered to cells to provide the energy to make new cells, repair cells and generally keep us in good health.

32

FAT-BURNING FOOD PINK S EAFOOD

The inner lining o f t h e small intestine can, however, become inflamed due to infection , toxic substances within foods, or as a result of the over-consumption of processed fats, sugars and food additives. Over time, this weakens the smal l intestine's permeabil ity and the gut becomes leaky. This allows overly large, damaging food molecules to enter the bloodstream; causing an immediate response by the immune system , which recognises these invaders as a threat to health.

As they pass through the liver they have to be detoxified to limit the potential damage, but this puts stress on its

detoxification capabil ity. As a

only partially processed and allowed to build up. In a bid to restore its health and efficiency and prevent these

partially-processed toxins from being released into the bloodstream, the liver is forced to pack them up and send them off for safe storage - and our fat cells are only too willing to accommodate!

resu lt, the toxins are being

It is hard enough to encourage fat cells to release their energy and shrink, but it is even harder when they are storing toxins which, when released into the bloodstream, are likely to create havoc and compromise our health. This is the body's damage limitation at its best, but can be a major stumbling block when we want to shift fat.

PINK SEAF OO D FAT-BURNING FOO D

33

Fat loss becomes a whole lot easier, quicker and more maintainable when the cells that line the small intestine are healthy and strong. Astaxanthin has not only shown itself to be protective of the outer membranes of these cells, reducing the chance of toxic substances compromising their permeability, but also has the ability to mount a massive anti-inflammatory effect should toxic substances sneak through into the bloodstream. This is clearly a substance that is earning its stripes as a fat-loss warrior.

r-

----,

Pink seafood included in the 2-week diet:

Crab Crayfish Lobster Prawns Rainbow trout Red caviar Salmon Shrimps

34

FAT-BURN I N G FOOD DOPAMINE

34 FAT-BURN I N G FOOD DOPAMINE

Dopam ne

It doesn't burn fat per se, but dopamine is the key to curbing those cravings

D epriving ourselves of foods that give us pleasure is perhaps one of the most documented reasons dieters give up after relatively short periods. If we don't feed our desires, we wither. The key to getting pleasure is dopamine, a neurotransmitter

that helps control the brain's reward and happiness centre.

The chemical messages it communicates to the brain regulate emotional responses that lead us to not only seek reward , but also to take action to move towards it.

Several studies indicate that people who are overweight produce low levels of dopamine, so they're unconsciously

driven to seek ways to raise the level with food to get the feel-good factor back. The quickest way to restore levels is by eating foods that release their sugars rapidly, but these foods invariably lead to further weight gain. Worse still, repeated consumption desensitises the receptors in the brain, which means more of the same is requ ired to get the reward we seek.

Dose up on dopam ine

To stop us reaching for the Haagen-Dazs, we have to find ways to increase dopamine levels naturally. One is through exercise. Among the early changes seen when people start an aerobic training programme are mood elevation, heightened energy levels, enhanced self-confidence and self-esteem, lower anxiety levels, resistance to depression and improved coping ability.

Higher levels of dopamine have been recorded following aerobic exercise training in several st udies, and there is also evidence that levels remain elevated for longer. It has yet to be ascertained whether certain types of aerobic exercise achieve higher levels than others, or indeed whether levels stay elevated for longer dependent on the time of day we exercise. But one thing is for sure: findings so far present another good reason to get physical on a daily basis.

DOPAMINE FAT-BURNING FOO D

35

DOPAMINE FAT-BURNING FOO D 3 5
DOPAMINE FAT-BURNING FOO D 3 5
DOPAMINE FAT-BURNING FOO D 3 5

36

FAT-BURNING FOOD DOPAMINE

36 FAT-BURNING FOOD DOPAMINE

Feel - good foods

The brain cells that manufacture dopamine use phenylalanine as the raw material. Phenylalanine is an essential amino acid found in the brain and blood plasma, which can convert in the body to tyrosine, another amino acid that in turn is used to synthesise dopamine. Amino acids are the building blocks of protein, so to encourage good levels of dopamine, we need to eat protein foods, particularly those rich in phenylalanine and tyrosine.

We also need good levels of certain vitamins and minerals, which feed the enzymes (catalysts) that promote the production of dopamine. Iron, copper, fol ic acid and vitamins 83, 86 and C are the im portant ones, and they're all supplied in good amounts in The Ultimate 2-Week Fat

Loss Diet.

I Feel-good foods included in the 2-week diet:

Bananas Chicken Chickpeas Eggs Fish Lentils - Oats Peanuts Pumpkin seeds Sesame seeds Shellfish - Turkey - Venison

Bananas Chicken Chickpeas Eggs Fish Lentils - Oats Peanuts Pumpkin seeds Sesame seeds Shellfish - Turkey
FAT-LOSS BOOSTERS 37
FAT-LOSS
BOOSTERS
37
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38

FAT-LOSS BOOSTERS ALCOHOL

38 FAT-LOSS BOOSTERS ALCOHOL

Acoho caffe i ne

and

Here's how to turn traditional diet enemies into fat-loss friends

Alcohol

W e've all beaten ourselves up for having that extra glass of cab sav at some stage . But the good news is, it might not have been as bad for us as we think. Evidence suggests that drinking two to four glasses

of red wine a day reduces the risk of a heart attack by up to 32 per cent, due to the protective combination of the alcohol and the antioxidant resveratrol. Music to the ears of those of us partial to the occasional glass or two; but can the odd drink also feature in a fat-loss diet?

If you don't cu rrently drink alcohol, don't take it up in a bid to cut your risk of heart disease; a healthy diet and lifestyle will take care of that. Or, if you are a heavy drinker, you should try to cut back to avoid serious health problems. But, in some cases, alcohol can indeed be part of a weight-loss plan. It has a lot to do with what we drink, when we drink, how much we drink and what we eat before, during and after our favourite tipple.

Moderation is the key

People who drink moderately (max two units per day for men, one unit for women), are able to spread their consumption through the week and don't have any of the absolute reasons why we shouldn't be drinking alcohol

(pregnancy,

poor health history etc) can take comfort in the fact that enjoying some downtime with glass in hand may well have a few benefits.

on medication , operating heavy machinery,

Studies have found that adults with moderate alcohol intakes have around a 30 per cent lower risk of developing type 2 diabetes than teetotallers. It has been suggested this may be associated with improved insulin sensitivity. But what is insulin sensitivity and why is it so im portant for fat loss?

In sulin sens itivity

The hormone insulin is produced by the pancreas and monitors the level of glucose (sugar) in the bloodstream by continually transporting it to our body cells to create energy. But, when this sugar-monitoring mechanism has to deal with a repeated flood of glucose from foods that req uire very little processing (sugary cereals, cakes, biscuits, pastries, alcohol , fizzy drinks and the rest) , it becomes stressed , considers throwing in the towel and demands time out.

The pancreas becomes overworked, the body cells become less receptive and the whole system becomes less efficient. The possible results? Scenario 1 is that the pancreas produces less and less insulin, and type 2 diabetes develops. Scenario 2 is that the cells take in less

40

FAT-LOSS BOOSTERS ALCOHOL

40 FAT-LOSS BOOSTERS ALCOHOL

and less glucose, causi ng abnormally high levels of insulin in the blood (hyperinsulinemia), which can lead to high blood pressure, high levels of damaging cholesterol and

heart disease. Either one is to be avoided , due to the well

documented , debilitating

health issues.

How to reap the be nefits of alcohol

So, we want to enjoy the insulin-sensitising benefits of alcohol, but skip the weight-gain risk. How? The best advice is to have a glass of good red wine with your evening meal (cabernet sauvignon, pinot noir and merlot are richest in protective flavonoids) and only occasionally have another.

But if your social life is full of meals out and entertaining at home, try these tricks to minimise the calories without meaning you have to say ' no' to invitations:

Always have a protein-rich snack before or with a drink. Alcohol raises blood sugar very quickly, so snack on a couple of oatcakes with nut butter, a small pot of live natural yoghurt with fresh fruit, a chicken leg, a cold boiled egg, some crunchy baby vegetables with a small pot of houmous or a handful of almonds to help moderate the sugar spike.

- For every drink you have, have two large glasses of water. This will seriously cut the amount of alcohol you drink. Alcohol dehydrates, so have a few glasses of water before bed (and keep another one by the bed) to help the body to rehydrate and ensure you feel fresh the next morning.

Alcohol increases your appetite, lessens your resolve and removes your inhibitions, so always make sure you have a friend/partner around to keep you on track.

- Avoid fizzy mixers at all costs - they are full of sugar. The ' diet' alternatives are no better, they just increase your desire for more sugar and consequently more alcohol.

- Avoid all lite beers, alcopops and ready-mixed spirit-based cocktails - sugar, sugar and yet more sugar!

- Aim for good quality wine, or clear spirits like vodka, gin or white rum served on the rocks or with natural, unsweetened fruit juices.

- Cocktails can be dangerous and are often high in sugar, but if you stick to Breezes, Martinis, Sours, Manhattans, Screwdrivers, Punches and Pimms (no sugar added, just the sweetness from the fruit), you shouldn't get into too m uch trouble. And, don't forget the highly nutritious, satisfying and del icious Bloody Mary or Bloody Caesar.

- Mix wh ite wine with soda water to make it last twice as long and halve the calories. If you can 't bear to dilute it, opt for dry whites as these contain fewer calories than their sweeter counterparts.

- Follow in the footsteps of celebrities and enjoy a glass of bu bbly if funds allow. In general you drink less as it's served in smaller glasses and the bubbles fill you up.

- Most measures of spirits poured at home are larger than those served in bars and pubs, with the result that your drink will probably contain twice as many calories. If you do a lot of entertaining at home, it's worth investing in a spirits measure. Also, always pour spirits into the glass before adding ice or mixers, so you can actually see just how much alcohol is involved .

ALCOHOL FAT- LOSS BOOSTERS

41

ALCOHOL FAT- LOSS BOOSTERS 41
-----' - Steer clear of beer, lager and cider as they're loaded with calories. And
-----'
- Steer clear of beer, lager and cider as they're loaded with
calories. And the higher the alcohol content, the more
calories drinks contain. For example, a pint of standard
beer contains around 1 60 calories, whereas a bottle of
strong lager can contain more like 220 calories.
Beware of trendy wine bars.
Many serve spirits in double
measures as the standard,
with the result that you
get double the calories.
Some pubs also serve 35ml
measures of spirits rather
than 25ml measures and so
also contain more calories.
Finally, watch out for huge
wine glasses - some are
so large that a glass of
wine may actually be closer
to a third of a bottle.
- Avoid creamy liqueurs after di nner and instead have a
single shot of brandy if you really fancy ending you r meal
with a drink. Most cream-based liqueurs contain around
80- 1 00 calories per 25m I measure com pared with 50
calories in a single brandy.
- Remember that happy hours are designed to get you
to drink more and keep you in the same place all n ight.
Unfortunately, this means while the bar gains pounds,
so do you as you indulge in far more drinks than you
would during other hours.
- Why not offer to drive from time to ti me? Yo ur partner will
really appreciate it, and you won't be able to drink anything
other than fresh fruit and vegetable juices, sparkling water
or soda and lime!

42

FAT-LOSS BOOSTERS CA F FEINE

42 FAT-LOSS BOOSTERS CA F FEINE

CAFFEINE

t's hard to find a coffee lover who can bin the cappuccino habit long term, but there is evidence to suggest it may not be the fat-loss foe it was believed to be. Bodybuilders and athletes have been using caffeine to reduce body fat for more than 20 years, but it is only recently that its fat-burning properties have been further investigated. As with alcohol, it's all about the what, the when and the how.

Properly used , caffeine stimulates the central nervous system, increases the use of body fat as fuel and preserves glycogen levels (the glucose stored in the liver and muscles). But it is also a diuretic, so it promotes the loss of water from our body cel ls and raises body temperature, so we overheat.

Studies on professional athletes reveal that caffeine taken th ree hours before exercise allowed them to perform longer and harder before exhaustion . It also increased the use of fat for fuel, sparing the glycogen energy supplies in the muscles, which, when depleted, causes the exhaustion commonly known as 'hitting the wall'. But, few of us are professional athletes, so how can caffeine play a role in fat burning for us, too?

the wall'. But, few of us are professional athletes, so how can caffeine play a role

CA F FEINE FAT-LOSS BOOSTERS

43

CA F FEINE FAT-LOSS BOOSTERS 43

The upsides

Caffeine increases the number of calories the body burns at rest. A single 1 00mg dose of caffeine can i ncrease our metabolic rate by three to four per cent for at least an hour and a half afterwards. Consuming 1 00mg every two hours for 12 hou rs has also been shown to increase our daily metabolic rate by up to 11 per cent (one cup of reasonably strong coffee contains anywhere between 65 and 115mg of caffeine). However, it doesn't have the same effect in everyone. The rise in the metabolic rate is around 1 50 calories in lean individuals, but only around 80 calories for those who are overweight.

One study compared the effects of caffeine in 10 lean and 10 obese women . The rise in metabolic rate following the consumption of caffeine was just under five per cent in the obese women and just over seven per cent in the lean women. Although the effect on their metabolic rate could no longer be seen the following day, both groups were still burning between 10 per cent and 30 per cent more fat at rest than before the caffeine trial.

The downsides

Before you start li ning up the lattes, it's important to note that we're not suggesting you drink a cup of coffee every two hours over a 1 2-hour period! Coffee has quite a few downsides:

over a 1 2-hour period! Coffee has quite a few downsides: - Many of the chemicals

- Many of the chemicals in coffee irritate the stomach lining, causing an increase of stomach acid, which can lead to digestive disorders - It raises blood pressure - It decreases quality of sleep - It causes problems with blood sugar control - It sti mu lates the intestines, resulting in shortened transit times for food and less absorption of nutrients - It stimulates more frequent urination and subsequent loss of various vitamins and minerals - It leaches calcium from the bones increas ing the risk of osteoporosIs - It is one of most heavily pesticide-sprayed crops

However, caffeine does have a role to play in fat loss . When used in
However, caffeine does have a role to play in fat loss . When
used in conjunction with a healthy lifestyle, it can make
losing fat a little faster and a little easier, particularly when
consumed before exercise.
How to give fat a caffeine kick
Have a double espresso or a small cup of strong filtered
coffee first thing in the morning, then get out for a brisk
walk, jog or run for 30 minutes. Have at least one large
glass of water when you get back home, shower and dress
then have a breakfast with plenty of fruit.
Try substituting your mid-morning coffee with a cup of
green tea, a rich source of caffeine that doesn't pose the
health risks of coffee and doesn't involve milk or sugar. And,
whatever you do, don't resort to caffeinated fizzy drinks in
a bid to boost your caffeine levels and increase fat burni ng;
there are around eight spoonfuls of sugar in every can!

44

FAT-LOSS BOOSTERS BROWN FAT

44 FAT-LOSS BOOSTERS BROWN FAT

B rown fat ce s

Not all fats are bad! Know friend from foe to give your metabolism a boost

M Ost body fat is white fat , the bulky stuff that stores excess calories, makes up cell membranes, insulates nerve cells, cushions our organs and sits on our hips. But we also have small amounts of brown fat. These

fat cells not only have a much richer blood supply, but are

packed with mitochondria, the body's energy powerhouses.

This makes them a great deal more metabolically active, and instead of making energy, they make heat, using white fat and glucose from the bloodstream for fuel. This means that basal metabolic rate (BMR) increases and more calories are burned. Some studies estimate that active brown cells can burn up as much as 20 per cent of our daily calorie intake.

How can we boost brown fat?

We are born with a good supply, and as babies we have the ability to turn white fat cells into brown fat cells to keep the body warm . Sadly, as we age the process becomes less efficient; and it was thought that we lose all of it as we age. However, new research has discovered that adults do retain some brown fat, and that brown fat is inversely proportional to body mass index (BMI). Researchers now think that increasing our brown fat activity may help us lose weight.

There are ways you can help to enhance brown fat activity. Keeping cool is one of them: sitting in a chilly room, wearing fewer clothes, turning the thermostat down and running the shower on cool for a minute can all activate brown fat, but the researchers cautioned that it is not yet clear whether that would translate to weight loss.

BROWN

FAT FAT- LOSS BOOSTERS

45

BROWN FAT FAT- LOSS BOOSTERS 45

46

FAT- LOSS BOOSTERS S EX

46 FAT- LOSS BOOSTERS S EX
46 FAT- LOSS BOOSTERS S EX ex ) s eep and su ns h ne Let's

ex ) s eep and su ns h ne

Let's hear it for these fun ways to lose

Sex

A nti-ageing researchers have proposed that people showing the slowest ageing rates often have a particularly well-developed libido and sex life. The main libido-determining hormone is testosterone, and, while women don't

want this sex hormone to dominate, men don't want it to underachieve, so healthy levels are the goal for both sexes. An added bonus is that this hormone is a fat-burner when certain vitamins and minerals are supplied through our diet, so it's not j ust about eating more oysters!

Why testostero ne burns fat

Like a car, fat cells have brakes and accelerators. The parts of a fat cell that accelerate the release of fat are called beta receptors, while the parts of a fat cell that put the brakes on fat loss are known as alpha receptors. Beta receptors help fat loss because they increase the rate at which stored fat is broken down as well as increasing blood flow in fat tissue. In contrast, alpha receptors hinder fat loss, slowing the flow of fat out of the cells. The distribution of these brakes and accelerators explains, to a degree, why we lose body fat faster in certain parts of the body than in others.

If a fat cell has more beta receptors, it releases stored fat more quickly, and this is where testosterone appears to

nu mber

it easier to lose stored fat . It has also been shown to limit

fat storage; when fat cells are exposed to testosterone in a test tube, the activity of the enzyme that promotes fat storage, synthase, is dramatically reduced .

help. It can in crease the

of beta receptors, making

Foods that balance testosterone levels in the 2-week diet:

- Apples - Broccoli - Chickpeas

- Eggs - Garlic and onions - Green leafy vegetables - Lean beef - Olives - Peanuts

- Red peppers

48

FAT- LOSS BOOSTERS S L EEP

48 FAT- LOSS BOOSTERS S L EEP
Sleep A number of studies have found that those who get less than six hours
Sleep
A number of studies have found that those who
get less than six hours of sleep per night tend
to gain more weight over time than people who
get seven to eight hou rs. The production of
two hormones, leptin and grehlin, which control
hunger and fullness, are influenced by how m uch or how
little sleep we get.
Leptin is produced by the fat cells and controls appetite
by telling the brain when energy stores are replenished
and we've had enough to eat. Grehlin is produced in the
stomach and controls hunger, by telling the brain when we
are hungry and need nourishment. When these hormones
are working optimally we are better able to control when we
eat and how m uch we eat; but unfortunately they are easily
disrupted. If the signals to the brain are scrambled, it's all
too easy to just go along with our desires, meaning we
gorge rather than graze, and pile on the pounds.
meaning we gorge rather than graze, and pile on the pounds. Snooze to lose fat Leptin

Snooze to lose fat Leptin levels peak when we are asleep, so if we don 't get enough sleep, levels drop. If we are regularly sleep deprived, leptin stays low and the brain interprets this as a reduction in energy stores, prompting us to eat more in an effort to get the balance back. Continued lack of sleep also causes grehlin levels to rise, which means our appetite is repeatedly stimulated and we want more food . The two combined set the stage for overeating, so getting our eight hours a night is critical.

and we want more food . The two combined set the stage for overeating, so getting

SLEEP FAT- LOSS BOOSTERS

49

Sleep easier

But what if you are one of the mil lions for whom a good night 's sleep is the goal but rarely a reality? Yo u either can't get to sleep and toss and turn for hours, or you wake up in the early hours and can't get back to sleep ; your leptin and grehlin levels are all over the place and fat loss isn't going to be easy. So what can you do?

Have a bedtime snack that includes foods that encourage the production of the sleep-inducing neurotransmitter, serotonin. When you are trying to shift fat, the suggestion that you should eat before you hit the sack may sound strange, but when you understand that sleep deprivation promotes weight ga in, it is well worth re considering.

Our serotonin levels are directly related to the amount of

tryptophan (an essential amino acid found in protein foods)

in

the blood: as our levels of tryptophan in the brain rise and

fal

l, so do our levels of seroton in. Tryptophan can be the

runt of the litter when it comes to competing with the other amino acids to get from the bloodstream into the brain, but

a little carbohydrate added to a protein-rich snack creates a

d iversion , allowing tryptophan to

take the stage .

Foods that boost serotonin in the 2-week diet:

- Bananas - Cottage cheese - Dark chocolate

- Lemon juice

- Lettuce

- Oats

- Peanuts

- Rye

- Soya milk

- Tu rkey

- Yoghurt

50

FAT- LOSS BOOSTERS SUNS HINE

50 FAT- LOSS BOOSTERS SUNS HINE

Sunshine

V itamin 0, which is essential for the absorption of calcium into our bones to keep them strong, is produced within the body when we are exposed to sunlight. However, recent research reveals that many of us are deficient in this vitamin,

and that women who are D-deficient carry between 40 per cent and 80 per cent more abdominal fat than their D-rich counterparts. Now is definitely the time to become D-aware!

o is fo r destroyi ng fat

As previously discu ssed , fat cells are

depots; they are metabolically active. Vitamin 0, which is stored in fat cells, has an important role in regulating how m uch fat we store and how much we burn . We know that leptin, the hormone that controls appetite, is produced by the fat cells and tells the brain when we have had enough to eat; but it appears that vitamin 0 deficiency can interfere with this appetite-suppressing hormone.

not just storage

Because vitamin 0 is stored in fat cells, one would imagine that the bigger our fat cells, the more vitamin 0 we are able to store, allowing its release into the bloodstream for bone building and cellular health. But quite the opposite has been noted. The fatter we are, the higher our risk of D-deficiency because vitamin 0 gets locked inside fat cells and becomes unavailable for use.

In one study, a group of obese adults (with BMls above 30) and a group of lean ad u lts (with BMls of 1 9-24) were exposed to the same amount of UVB rays . Blood levels of vitamin 0 in the lean adults rose by almost double those in their obese counterparts. This indicates that when we are overweight we need a lot more D.

Vitamin 0 deficiency has also been shown to disrupt the del icate balance of insulin production by the pan creas and increase the possibility of insulin resistance. Over time, this can lead not only to weight gain but also to an increased risk of type 2 diabetes.

How to dose up on 0

Vitamin 0 is primarily synthesised in the skin after exposure to sunshine. As little as five to 10 minutes of sun exposure on arms, legs and face three times a week without

exposure to sunshine. As little as five to 10 minutes of sun exposure on arms, legs

S U NSH INE FAT- LOSS BOOSTERS

51

sunscreen, between 11 am and 2pm during the spring, summer, and autumn, should provide a light-skinned individual with adequate vitamin D. Those with dark skin are thought to require twice or three times the exposure.

However, a recent UK survey indicates that more than half of the adult population is deficient in vitamin 0 and , in the winter, about one in six people show a severe deficiency. If the body cannot produce enough vitamin 0 because of insufficient sunl ight exposure, we need to up our levels with D-rich foods.

How much do we need?

A new report has found that a minimum of 4, 0001U of vitamin 0 is required daily to maintain optimal blood levels. Around 3,500 men and women had their vitamin 0 levels measured and completed online surveys to monitor vitamin o status and health outcomes over five years. The aim of this study was to assess how much vitamin 0 is needed to ensure optimal rather than just adequate levels in the average person.

The researchers found that daily intakes of between 4,0001U and 8,0001U are needed to maintain blood levels of vitamin 0 and reduce the risk of diseases such as breast cancer, colon cancer, multiple sclerosis and type 1 diabetes. They also found this dose was very safe.

So, daily exposure to sunlight and a diet packed with foods rich in vitamin 0 is crucial . Yo u may also wish to have your o levels checked; a simple blood test is available from your GP. If the sunshine and the D-rich foods don't see you reaching the mark, supplementation may be required.

Vitamin D-rich foods in the 2-week diet:

Eggs Herring Mackerel Sardines - Tinned salmon

.

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54

FAT- LOSS BOOSTERS EXE RCISE

54 FAT- LOSS BOOSTERS EXE RCISE

Exe rc i se

Yes, your diet is important, but if you really want to blast the fat, it's time to get fit

S ure, the main aim of this book is to understand how we can whittle our waistlines with the foods we eat. But it's also important to get up to date with the latest ways to blast fat with exercise. Let's face it, most of us don't want to spend

hours in the gym doing the same old routine, we're probably short of time, and total dedication is tough. So here are the best ways to shift fat, fast.

Resistance training

What is it?

Strength-building exercises using dumbbells, exercise machines, your own body weight, bottles of water, or an elastic band as resistance. Examples include biceps curls, leg presses and press-ups.

What does it do?

Resistance training accelerates fat burning because there is an increased secretion of growth hormone (GH) and noradrenaline, two hormones that help mobilise fat stores and use fat for fuel. More calories are expended during the intense workout and your BMR (basal metabolic rate) is increased for many hours after you have finished training, which is when the fat burning kicks in.

How do I do

it?

When you exercise using any kind of weights, muscles are strengthened by pitting each group against a force (resistance) . To develop a muscle you must work all the fibres within it, which means pushing them to their limit for short periods of time, resting them briefly, then repeating the process. Yo u should work with a weight heavy enough to make the last few repetitions difficult to perform .

This is not the kind of exercise where you chat to a friend while you work out. It requires concentration and determination. When a muscle is overloaded, lactic acid is produced causing the burn in the muscle that ultimately leads to muscular fatigue - you have to push past that sensation and ensure your mind doesn't give up before your body. The rest between repetitions enables the lactic acid to be flushed from the bloodstream, allowing the muscles to be refreshed before working them agai n.

Recommendations vary, but generally 30-40 minutes of resistance exercise three times a week is a good goal. To allow the muscles to repair and regenerate, 48 hours should be allowed between sessions. This allows prot ein synthesis (the process by which the body repairs m uscle tissue) to take place, preventing injury.

What if I've neve r done it befo re?

It's never too late to start. In a study of elderly men and women (average age 87) who lifted weights three times a week for 10 weeks, muscle strength increased by a 1 1 3 per cent on average. This improvement in strength let them walk 12 per cent faster than before, climb 28 per cent more stairs and lose excess body fat. So it really is never too late.

EX ERCISE FAT- LOSS BOOSTERS

55

EX ERCISE FAT- LOSS BOOSTERS 55
EX ERCISE FAT- LOSS BOOSTERS 55

56

FAT- LOSS BOOSTERS EXE RCISE

56 FAT- LOSS BOOSTERS EXE RCISE

Interval trai ning

What is it?

A way of doing aerobic exercise that alternates one minute of intense effort with one to four minutes of lower-intensity work. An example would be alternating sprints with steady jogging.

What does it do?

Aerobic exercise helps the cardiovascular system become more efficient at delivering oxygen to working m uscles, delaying the lactic acid build-up and letting you train at a higher level of intensity. Aerobic exercise also expands the network of blood vessels that allows nutrients to be absorbed into body tissues, so muscles can repair more effectively. This expanded network of blood vessels also helps to clear waste products, particularly carbon dioxide from the food-burning process. Efficient exchange of oxygen and nutrients for carbon dioxide and waste equals a fit and healthy body.

What's more, the mitochondria (the body's energy factories) expand in size and number and require more energy. Once they have used up the glycogen (the stored glucose within the m uscle cells and the liver), they call on the fat cells to release energy - meaning you burn off the bulge.

Why interval trai ning?

Interval training provides significant benefits over steady state exercise (e.g. a steady 30-minute jog) and is more effective at burning fat because the fat-burning is prolonged after activity. During the intense phase, the lactic acid builds up quickly and during the less intense phase it is cleared from the blood and oxygen stores are replenished.

How do I do it ? If you are a jogger, run as fast and as hard as you can for one minute then reduce your speed to a steady jog for between one and four

minutes. Keep repeating until

minut es is up. You can

use this pattern for any kind of aerobic exercise, such as rowing, cycling, swimming, skipping or using a mini

trampoline - just go as hard as you can cope with for one minute, then bring it down to a manageable pace for four minutes. A mere five repetitions later and your 30 minutes of cardio are As you get fitter you c reduce the number minutes between t phases during the section of your workout.

of cardio are As you get fitter you c reduce the number minutes between t phases

EX ERCISE FAT- LOSS BOOSTERS

57

When intervals meet res istance I I I

Resistance training for 30 minutes on Monday, Wednesday and Friday (or Tu esday, Thursday and Satu rday) and interval training for 30 minutes on the other three days, with one day of rest , suits many peoples' timetables. Yo u may prefer to do both in a one-hour workout only three times a week (with one rest day between each).

So which should you do first? Resistance followed by intervals appears to have the edge. Since the body's preferred energy source is gl ucose, that 's what we should target first - and resistance train ing does that.

Resistance training is an anaerobic exercise, where the body gets its fuel fi rst from the gl ucose from carbohydrates in the bloodstream, then from stored glucose in the muscles and liver. It uses minimal oxygen, and as fat can only be burned in the presence of oxygen, the fat cells won 't be mobilised into releasing their energy stores until we stop.

By the time we embark on the interval training, glycogen stores are pretty well used up and , because it is aerobic (i .e. uses lots of oxygen) the body will have to cali on the fat stores for energy. Plus, the high intensity of both sessions means the body will continue to burn calories for many hours afterwards.

Unfit or unused to exercise?

Don't worry, the principles of resistance and interval training apply no matter where you start. Resistance training is all about introducing some weights into your life; and if you want to start with a couple of cans of baked beans you will still be creating the force.

Similarly, interval training is all about moving as fast as you can manage for one minute followed by four minutes of slowing the pace. Walking is a great way to start - brisk for one minute , less intense for four. As you get fitter, your body will get acclimatised and you can push the intensity.

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TR IED AND TESTE D SECRETS

59

TR IED AND TESTE D SECRETS 59
ne8 sec rets fo r s uccess Fire up your fat loss with these tried-and-tested
ne8
sec rets fo r
s uccess
Fire up your fat loss with these tried-and-tested tricks
s o, we've looked at nutrition and exercise, but
for an extra cherry on the weight-loss cake, try
some of these tried-and-tested strategies from
successful dieters. Some make biochemical
sense, some are brilliant coping techniques and
and a bag of almonds in
my handbag
others are just plain wacky - but they work!
Why it works: Apples (and pears) are high in pectin , which
helps reduce fat absorption ; and they' re rich in soluble
fibre, which slows down the absorption of sugars into the
bloodstream. Almonds are a great protein/essential fat
combination . The two together make for a balanced,
fat-burning and fi lling snack; perfect on the go.
I
use garlic J garl ic paste and
garl ic oil a lot in my cooking

Why it works: Garl ic contains a su bstance called allicin, which research has shown to have a significant protective effect on cells, helping to reduce fatty deposits. Garlic and onions (also rich in allicin) have been linked to increasing our metabolic rate and insulin sensitivity. Yo u can experiment with garlic capsules to reduce any odour-related issues!

60

S ECRETS TR IED AND TESTED

60 S ECRETS TR IED AND TESTED
60 S ECRETS TR IED AND TESTED I love celery! parti cularly raw wit h nut

I love celery! parti cularly raw wit h nut butter or in soup

Why it works: Celery is very low in calories and, because it is also high in fibre, the body burns more calories than it uses to digest it; this is known as diet-induced thermogenesis, or DIT. Vegetables with less fibre and more water such as lettuce, peeled or canned vegetables and vegetable juices don 't require the same amount of energy.

I snack on fish and vegetable sushi wrap ped in seaweedjuices don 't require the same amount of energy. Why it works: Seaweed is rich in

Why it works: Seaweed is rich in iodine, which feeds the thyroid gland, a major player in maintaining an efficient metabolism . Yo u might also wish to try kelp salt granules as an alternative to regular salt. They are rich in iodine, low in sodium and high in potassium, magnesium and other mineral salts, which reduce the risk of high blood pressure.

I have a wheat - free we ek once a month

'I can't give up cheese, so I only eat it at the weekend' Why it works : Full-fat cheeses are high in calories and saturated fat, so they can pile on the pounds. Having them as a weekend treat means you

of

don' t deprive yourself

somet hing you love but you stay on track.

deprive yourself somet hing you love but you stay on track. Why it works: Wheat itself

Why it works: Wheat itself is not necessarily the devil; it's just that Western diets are overloaded with wheat products, which can lead to intolerance. Bloating, flatulence and tiredness are some of the signs of a slight intolerance, so replacing wheat with oats and rye for a week can reduce the chances.

I have a teaspoon of apple ci der vinegar before I eat

I have a teaspoon of apple ci der vinegar before I eat Why it works: A

Why it works: A couple of trials indicate that taking this vinegar before a meal creates a feeling of fu llness , thus reducing the amount of food consumed. It can also aid digestion. But it is definitely an acquired taste!

TRIED AND TESTED SECRETS

61

TRIED AND TESTED SECRETS 61

'I drink chilled green tea mixed with fresh fruit juice and sparkling water when hunger strikes' Why it works : We often confuse hunger with thirst.

A g lass of water can take

the edge off our hung er, but water can be unexciting. Caffeine-rich green tea mixed with deliciously sweet, vitamin-rich fresh fruit juice and topped up with fizzy water is a great idea. A filling, fat-burning and

more exciting solution when water just isn 't enough!

I double the size of my healthy sn acks in the week before my period

Why it works: Oestrogen levels are at their lowest and PMS is in full swing at this time of the month, triggering blood sugar fluctuations that make cravings hard to manage. Small and often is the way to go. Increasing the size of your healthy snacks may work for some, having more regular, but smaller healthy snacks may work for others - experiment and find what works for you.

I write down how I feel after I have eaten

Why it works: This is a great tactic. Some foods make us feel lethargic and low, others give us energy. Uncovering your list of positive foods allows you to get them into your day wherever possible, while avoiding their negative counterparts.

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S ECRETS TR IED AND TESTED

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A few more tactics to consider, , ,

- When you keep it simple in the early stages, you're more likely to stick to your plan.

- Every time you find yourself making excuses (e.g. too tired to exercise, no time to cook) note them down somewhere then try to avoid those circumstances in the future.

- Going to bed an hour earlier and getting up an hour earlier means you are not tempted to eat late at night and you have time to exercise first thing in the morning.

- Goal setting is one of the greatest success strategies. Write them down on post-it notes and stick them on the fridge or bathroom mirror, or record them on your mobile phone, and keep referring back to them .

Wearing a pedometer

when out walking or jogging has been shown to resuIt

wa lking around

in people

a mile a day more than

those who don 't.

- Eating on the run or in a rush creates stress within the body and turns on the fat-storing mechanisms, so take your time when you have the time.

- Having a prote in shake can quickly satisfy hunger when your day is full-on. Don't regard them as meal re placements, however, and check the label, as many are loaded with sugar.

- Posting your diet on the internet and sharing your successes and concerns with others works for some. However, be careful: you may end up more confused than when you started!

- Putting money in a jar/box every time you stick to your daily goal means you can afford to give yourself a reward from time to time - preferably not food!

- When you go to the supermarket, park in the far corner of the car park so you have further to walk to and from the store (and the heavier the shopping bags, the more muscle you build!)

- When parking in a multi-storey car park, go straight up to the top level and take the stairs both ways.

- When you take the kids to the park, don't just stand and watch them, go on the swings or run around like they do.

- If you have a dog , try to walk it at the dog's pace rather than training it to walk at yours.

- Don 't take the lift unless you have loads to carry. Even if you live or work on the top floor, take the stairs for at least two or three floors then the lift for the remainder (and never take the lift down unless you are in a frantic rush).

- Don't keep biscuits, crisps, pastries or other such foods in the house. If you really, really need a treat, walk to the local

shops to get it - at least you ' re getting some

extra exercise!

- Have more sex! Not only is it great at fighting stress, but it burns up the calories (the more energetic it is, the more calories you burn ; around 6-7kcals per minute is believed to be the average) .

TR IED AND TESTED SECRETS

63

Super supplements

T here are a number of nutritional supplements that

have been found, in conjunction with diet and

lifestyle changes, to

encourage fat loss . We've

listed some of them below.

However, do remember while they have shown encouraging results in a few studies, research is still in its infancy. In an effort to determine whether there may be one that can help burn fat more efficiently, the overriding recommendation is to consult a health professional.

There are many reasons why using supplementation as any kind of fat-loss accelerator may or may not work, and self medication is not the way to go. It's all too easy to confuse your metabolism and not only will you slow down fat-loss, but you could find yourself a great deal lighter of pocket.

Conjugated linoleic acid (ClA) A growing body of research in the US and Europe shows that CLA reduces body fat and increases lean tissue.

Chromium Prelimi nary research in animals and humans suggests that chromium picolinate may increase fat loss by helping to maintain healthy blood sugar levels and curb cravings.

Hydroxycitric acid (HCA) Animal research indicates that HCA can suppress appetite and ind uce fat loss when taken before meals.

L-carnitine Prel iminary studies suggest I-carnitine may be beneficial for fat loss when taken on a long -term basis in combination with regular exercise.

Fibre Some studies show that supplementation with a source of fibre reduces appetite, which may influence satiety (the feeling of fullness) and fat loss.

Spirulina This health food is thought to nourish the thyroid gland, which can be underactive in overweight people.

5-HTP An amino acid that may play a role in raising serotonin levels, which in turn reduces appetite.

7-Keto This supplement is believed to raise levels of T3, a thyroid hormone that plays a major role in metabolic rate.

Pyruvate It has been noted that this compound could raise metabolic rate during the metabolism of protein and carbohydrate.

In

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15 "*"

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oFfe d

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fitness
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G ET STARTED 2 -WEEK ACTI ON

PLAN

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2 -week

action

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66 2-WEEK ACTION PLAN G ET STARTED

T i me fo r acti on

Spend two weeks in the fast lane to supercharge your fat-burning success

R epetition may work for learning French verbs, but not for successful fat loss. When a diet is too repetitive, boredom quickly kicks in; we feel deprived, start to obsess about food, and cravings invade our day. The Ultimate 2-Week

Fat Loss Diet offers plenty of variety, so experiment with the choices on offer and find the ones that fit your tastes and

priorities. This way, boredom doesn't become an issue.

The golden rules

The following points are an integral part of this energising , mood-boosting , fast-fat-burning plan:

-

- Yo u have to eat something every two to three hours

- Yo u have to start it on any day of the week other than a Monday

- Yo u have to bin white

carbohydrates before 6pm - Yo u have to fit half an hour's physical activity i nto your day

- Yo u have to drink water every two to three hours

- Yo u

Yo u have to make it a pri ority

foods and only i n clude starchy

have to keep it simple

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Why should you make it a priority? Convincing your body to use fat stores for energy in super-quick time requires careful manipulation of the types of foods you eat, so you have to treat it as a project and focus on it.

Why should you eat something every two to three hours? To keep the fat- burning furnace firing all day, every day, and to avoid energy dips and cravings. When you are tired and hungry, resolve takes a d ive.

Why should you start on any day other than Monday? Successful dieters agree that when you start a diet on

a Monday, you see the weekend before as a chance to pig out before the deprivation starts - hardly a recipe for success. Also, you may have noticed that Monday is the only day that seems to attract negative adjectives like

' blue', 'gloomy' and ' depressing '. Why

shop at the beginning of the week and start midweek.

risk it? Plan and

Why should you keep it simple? Contrary to the spin surrounding some diets, losing fat is not easy, effort less or carefree. Yo u have to commit. While the debate rages on, many successful dieters agree that too much choice can be a major stumbling block in the early stages. That's why we've taken the hard work out of it and provided you with a two-week plan full of delicious and nourishing meals. All you have to do is stick to it!

I Why should you drink water every two to three hours? Because every chemical reaction
I
Why should you drink water
every two to three hours?
Because every chemical
reaction that takes place
in the body, from extracting
essential nutrients from
food to encouraging fat
burning, needs water to
I produce a result.
Why should you bin the white foods? They are an instant but short-lived energy source,
Why should you bin the white foods?
They are an instant but short-lived energy source, provide
few nutrients and don't fill you up for long. They raise
the level of glucose in the bloodstream too quickly and,
in an effort to get back into balance, sugars are shipped
off for immediate use or stored in the liver, muscles and
fat cells until required . If you want the fat cells to shrink,
you can 't afford to give them the chance to expand their
storage facilities. They have to be badgered into releasing
their stores to provide energy. Keeping your sugar levels
balanced by eating colourful, nutrient-rich foods can help to
achi eve this; white foods make it a whole lot harder.
Why should you avoid eating starchy carbohydrates
after 6pm?
Because they provide energy during the day when you are
active, but can leave you feeling bloated and uncomfortable
at bedtime. It has also been suggested that they promote
fat storage through the night (the jury is st ill out on this one
at time of publication , but why risk it?) .

Why should you get half an hour's physical activity into your day? Because working muscles need lots of energy (20-50 times more than they do at rest) so the fat stores are forced into action yet again. And if you get physical first thing in the morn ing, you fat burn more efficiently for as long as eight hours afterwards (some suggest it may even be 24 hours).

the morn ing, you fat burn more efficiently for as long as eight hours afterwards (some

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Yo ur da i ly ro uti ne

Follow these steps to burn fat all day long :

1 Get up half an hour earlier, have a small, rich coffee and get physical for 30 minutes. 2 Skin brush before your shower.

3

or sparkling water until late morning. 4 Have a late-morning snack. 5 If you need a hot drink, have fresh black coffee or black,

Eat fruit and drink only juiced fruitlsmoothies and sti ll

green, redbush or herbal/fruit tea before or after your late-morning snack, without milk or sugar.

6 Have soup and salad around lu nchtime. 7 If you need another hot drink, choose one of the recommendations above (but not fruit tea). S Have a mid-afternoon snack.

9 Have a light meal around dinner time, with no starchy carbohydrates. 10 Have a small bedtime snack at least 30 minutes before you go to bed (on ly if you are really hungry or you find you are waking up in the early hours and can 't get back to sleep).

to bed (on ly if you are really hungry or you find you are waking up

1 , Get physical

Muscle is an 'active' tissue, s o i t really munches its way through the calories. Fat cel ls, on the other hand, are more

than happy to store energy until they are called into action . So if you want to wake up those fat cells, you have to maintain - or better yet, gain - m uscle mass by exercising. Half an hour a day, six days a week can 't be that hard (and don't forget

your shot

of coffee if you exercise first thing !).

2 I Skin brush

Lightly brushing the skin with a dry brush or loofah stimulates the circulation, removes dead skin cells and promotes the

elimi nation of tox ins. Start brushing at your feet and

towards the heart, then brush from the fingertips up to the shoulders and towards the heart (don't forget the soles of your feet and the palms of your hands) . Avoid the face and neck and any damaged or bruised skin. Use small strokes and a gentle pressure - you ' re not brushing the dog. Jump into the shower straight afterwards and have a good rinse to get rid of the dead skin cells before soaping.

brush

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3, Get fruity

A sl uggish or inefficient digestive system is one of the most

common obstacles to fat loss. Fruit provides a quick energy source and is bursting with nourishment, but when eaten with other foods they can cause havoc for some. If they are trapped in the stomach for too long they ferment, which can not only upset the digestion of other foods but also reduces the nutritional value of the fruit.

Fresh fruits

Keep the peel on where possible and give them a good scrub before eating whole or chopping , slicing or dicing. Aim for as much colour as possible throughout the morning and be generous with your portions.

throughout the morning and be generous with your portions. Fresh fruit ju ices Citrus fruits are

Fresh fruit ju ices

Citrus fruits are made to be juiced . Halve a few oranges and get as much as you can out of them (an electric or battery-operated citrus press is a cheap and highly effective bonus here). Add lemon, lime, mandarin, tangerine, clementine and grapefruit to the mix to ring the changes.

When you eat them on their own and on an empty stomach, fruits take a mere 30 minutes to pass through the stomach and , while reaping all their cleansing and nourishing benefits, you avoid the bloating , flatulence or intestinal irritation that you may be all too fam iliar with.

Smooth ies After your 30 minutes of exercise and every hour thereafter through to late
Smooth ies
After your 30 minutes of exercise and every hour thereafter
through to late morning (1 1 .30am/noon) have fresh fruit,
juiced fruits and fresh fruit smoothies. Go for plenty of variety
and wait until late morning before you have your regular cup
of tea or coffee.
Select from any of the following, making sure you don't add
any proteins or fats (watch out for yoghurt in shop-bought
smoothies):
All you need is a blender and you ' re good to go. Sling a
few ice cubes and a teacup of water into the blender, then
add fruits of your choice. Berries, cherries (if you can be
bothered to stone them), melon, peaches and nectarines,
kiwi, tropical fruits like mango, papaya, pineapple and passion
fruit, bananas, apples, pears, apricots, plums, grapes, figs,
tomatoes (yes, they are a fruit) and, of course, citrus fruits, all
blend well. See our quick-fix fruits on page 1 00 for delicious
combinations.
Bags of frozen fruits are great for smoothies if you don't have
time to chop, peel and slice. Strain the smoothie through a
sieve before drinking if you don't like the seedy/gritty bits and
add more water if it's too thick and gloopy. Don 't down your
smoothie in one go, sip it slowly and savour the flavours.
Juices
If you own a juicer, get it out of the cu pboard and go for it.
You lose less of the goodness of the fruits (vitamins, m inerals
and fibre) when you ju ice them yourself. Pop the ju ice in a
thermos and sip throughout the morning.
Bott led juices and smoot h i es
These provide the least amount of goodness, as they have
been processed to allow them a few days' shelf life. But there
are plenty out there that have been sympathetically produced
to be as fresh as possible. Price is often a good guide - the
more expensive they are, the more goodness they retain
because they are less processed, but their shelf life is shorter.

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4, Have a late-morning snack

Select from the snacks on page 111 , or choose one of the following and stick to the suggested 2-week diet:

one of the following and stick to the suggested 2-week diet: - Small pack of raw

- Small pack of raw unsalted nuts (no dried fruit)

- Cold, cooked chicken leg or breast (skin removed), a

couple of tomatoes and a handful of raw unsalted nuts

- Couple of oatcakes spread with tinned , mashed salmon and topped with cucumber slices - Raw baby vegetables with a small pot of houmous

- Raw baby vegetables with a small pot of guacamole

- Bowl of mixed olives with feta cheese cu bes or olives stuffed with anchovies or almonds - Three-bean salad from the deli section of most supermarkets (or make your own)

5, Have a hot drink if yo u need one

If you usually have coffee or tea in the morning, you may be struggling by late morning. Now is the time to have your cuppa. Choose good quality black coffee from ground beans, or black, green, redbush or herbal/fruit tea. Drink it before or after your late morning snack, and don't add milk or sugar.

Have a soya milk latte with no sugar occasionally if the need for a milky drink is intense.

don't add milk or sugar. Have a soya milk latte with no sugar occasionally if the

6, Get soupy

It's fil ling, it's fast, it's nutritious and it's widely available. Have a bowl or mug of soup around lu nchtime every day. Yo u can also have soup as your late-morning or mid-afternoon snack, or in the evening if time is the enemy.

If you do opt for soup for your evening meal , ensure that it is a vegetable, meat, poultry or fish combination with no starchy carbohydrates (such as rice, barley, beans, lentils, noodles etc) . Also, experiment with chilled soups in hot weather.

�\

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Home-made soups

If you can find the time, these are the healthiest option as you know exactly what's going into them and you can use as few or as many ingredients as you wish. Experiment with the soups in the recipe section (and remember to leave out the starchy carbohydrates if you are enjoying a bowl after 6pm).

Ready- made soups

There are so many varieties available that you could have three different soups a day, seven days a week for at least a month and never have the same one twice. However, there are a great many that are high in fat, salt or sugar (or all three), so label-reading is vital. Head for the vegetable-y, meaty, fishy, bean-y ones and body swerve the creamy ones (and as before, avoid the ones with starchy carbohydrates after 6pm). Be particularly vigilant about packet and tinned soups. On the label , look at the ' per 1 00g' column rather than the 'per serving ' column and follow these guidelines:

- Spot the sugar where it says ' Carbohydrates: of which sugars'; 1 0g is high, 2g is low. Aim for a maximum of 4g. - Spot the saturated fat where it says ' Fats: of which saturates'; 5g is high, 1 g is low. Aim for a maximum of 2g. - Spot the salt where it says 'Salt or salt equivalent'; 1 . 5g is high, 0.3g is low. Aim for a maximum of 0.6g.

- Spot the sodium where it says ' Sodium '; 0.5g is high, 0. 1g is low. Aim for a maximum of 0.2g.

Super-quick soups

A spoonful of miso paste or a sachet of miso soup dissolved in boiling water is not only warming and tasty, but it's very nutritious and can keep hunger pangs at bay. Same goes for a mug of Marigold Swiss Vegetable Bouillon. Keep a tub handy and opt for the low-salt version . Yo u can also combine the two.

There are scores of quick soups and cuppa soups on the shelves, but many of them are scarily salt-ridden. Again, check the label. However, if you are following

the recom mended eating plan

with herbs and spices instead of salt, your salt intake should reduce drastically so your soup choice needn't be the enemy. Just keep an eye on it and follow the salt

and sodium guidelines.

and flavou ring your food

Have a smal l salad

There are lots of suggestions for salads (and dressings) in the recipe section . If you opt for bought/ready-made salads, bin the little pack of salad dressing and replace with a mix of olive, nut or seed oil and a squirt of lemon/lime juice.

G ET STARTED 2-WEEK ACTION

PLAN

75

7 Have a hot d rink if you need one

Follow the mid-morning recommendations before or after your mid-afternoon snack, but avoid fruit teas.

8, Have a mid -afternoon snack

Select from the snacks on page 111 or choose one of the following to stick to the 2-week diet:

- Small pack of mixed, raw unsalted nuts and seeds (no dried fruit) - Couple of brown Ryvita with chopped boiled egg mixed with natural live yoghurt and chopped herbs - Raw baby vegetables with a small pot of cottage cheese - Raw baby vegetables with a small pot of salsa - A cold boiled egg and a couple of slices of cooked ham - A couple of sticks of cel ery filled with nut butter (almond, cashew, hazelnut, macadamia or peanut) - A grain bar (go for the ones without dried fruit)

HOT TIP Buy omega-3-rich eggs whenever possible. The hens that lay them are fed on a diet rich in seeds, which provide the essential omega-3 fats that help to promote fat burn ing. Plus, they taste great!

76

2-WEEK ACTION

PLAN G ET STARTED

76 2-WEEK ACTION PLAN G ET STARTED

g, Have a light meal around dinner time

This is the time of the day to say no to starchy carbohyd rates. The combination of a decent portion of good quality protein, some essential fats and plenty of vegetables provides a fi lling meal that gives your body everything it needs to rest, repair and burn fat all night.

Yo u will find ligh t meal suggestions in the 2- week diet and also in the recipe section.

If you are only able to fit your half hour of exercise into the early evening and usually have your meal afterwards, you can add a cupful of brown rice, barley, couscous, beans or lentils, or baked sweet potato.

Have at least three

roasted vegetables (not starchy potatoes, root vegetables or corn) and/or a large mixed salad . Top your vegetables or salad with roasted mixed nuts or seeds or mixed beansprouts and drizzle with nut or seed oil (avocado, sesame, sunflower, pumpkin, wal nut, linseed , hemp etc) and a squeeze of lemon/ lime juice. For ideas, see quick-fix salads (from page 1 08) and

qu ick-fix vegetables (page 1 1 8) in the recipe section.

diffe rent steam ed , grilled , st ir-fried or

section. diffe rent steam ed , grilled , st ir-fried or 10 Have a bedti me

10 Have a bedti me snack

Only do this if you are really hungry, you fi nd you can 't get to sleep or if you regularly wake up in the early hours and can 't doze off again . The following food combinations are rich in the amino acid tryptophan, which encourages the production of the sleepy chemical , serotonin; plus if your blood sugar is all over the place it can help to get the balance right overnight. Have your snack at least 30 minutes before you go to bed. You will probably find after a few days on the diet you will be sleeping better and it won 't be required .

you will be sleeping better and it won 't be required . - A couple of

- A couple of mini oatcakes with nut or seed butter and a couple of slices of cold tu rkey breast - A mug of Green and Black's dark hot chocolate made with soya milk - A small tub of natural cottage cheese with a handful of mixed seeds - One egg , lightly scrambled, on an oatcake. - A small carton of natural live yoghurt with a swirl of honey - Two or three squares of dark chocolate (70% cocoa solids minimum) and a few shavings of Parmesan cheese - A small plate of porridge made with water and topped with a spoonful of manuka honey

S I MPLE STEPS 2-WEEK ACTION

PLAN

77

S I MPLE STEPS 2-WEEK ACTION PLAN 77
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IM POR TA NT While soups, juices and smoothies feature daily in this plan ,
IM POR TA NT
While soups, juices and smoothies feature
daily in this plan , it is not a liquid diet.
You may wish to substitute soup for your
late mOrning or mid-afternoon snack
occasionally, and even for your evening meal
if time is short, but don't fall into the trap of
living on fruit ju ice and soup day after day.

S tick to the plan that follows as closely as possible for two weeks. But don't panic if time is against you and you haven 't planned ahead . The quick-fix rescue plan at the back of the book provides shop-bought and on-the-go strategies

that won't wreck your diet. Photocopy it and keep it to hand to get you out of trouble.

After two weeks you can continue the plan for as long as you wish, especially if you are the type who prefers to stick fairly rigidly to a regime, Or, you can p lay around with the recipe/snack suggestions (and the quick-fix rescue plan strategies) to suit your tastes, timetable and comm itments, If you keep things varied you' re less likely to get bored!

78

2-WEEK ACTION

PLAN SIMPLE STEPS

Remember:

-

- Have a bowl of soup at lunchtime.

- Have a creative mix of salad stuffs with your soup (see salad suggestions on page 1 0 S) . - Avoid starchy carbohydrates after 6pm (no rice, pasta, bread, potatoes, sweet potatoes, beans, lentils, root vegetables or corn). See carbohydrate choices on page 9S if you exercise in the evening. - Have at least three vegetables or a big salad with your evening meal (see salad suggestions on page 1 1 0 and vegetable suggestions on page 1 1 9). - Have a bedtime snack only if you are really hungry or sleep is a struggle.

- Swap mid-morn ing and mid -afternoon snacks arou nd freely or just concentrate on the ones you like best (see snacks on page 111 for full list). - Get back on track as quickly as you can if things go awry, it was merely a blip!

Eat only fruit until 11. 30am/noon .

First th ing in the morning

- Double espresso (no

- 30 minutes' exercise followed by a large glass of water.

- Skin brush and shower.

milk or sugar) .

Every hour u ntil late morning

(1 1 .30am/noon)

- Fresh fruits, juiced fruits, fruit smoothies and fresh fruit juices.

Late morning and mid afternoon

- Hot drink.

Th roug hout the day

(Every couple of hours)

- Still or sparkling water.

DAY 1

2-WEEK ACTION

PLAN

79

c:2
c:2

Day 1

Morning

Fresh fruits; fruit smoothies; or fresh fruit juices (p 1 00)

fruits; fruit smoothies; or fresh fruit juices (p 1 00) Late morn i ng Small pack

Late morn i ng

Small pack of raw unsalted nuts Lunchtime Beef broth with pearl barley (p1 04) +
Small pack of raw unsalted nuts
Lunchtime
Beef broth with pearl barley (p1 04)
+ small salad (p 1 08)
Mid afternoon
Ryvita and chopped egg (p1 1 1 )
Even ing
Bedtime
Oatcakes and turkey slices (p 1 1 1 )

Fish fillets Thai-style (p 1 1 4) or very quick salmon (p1 1 6) + vegetables/salad (p 1 19 and p1 1 0) (+ starchy carbohydrate if you exercise in the evening)

DAY 2 2-WEEK ACTION

PLAN

81

DAY 2 2-WEEK ACTION PLAN 81

Day 2

Morning

DAY 2 2-WEEK ACTION PLAN 81 Day 2 Morning Late morn i ng Oatcakes with tinned
Late morn i ng Oatcakes with tinned salmon and cucumber (p 111 ) Lunchtime Spicy
Late morn i ng
Oatcakes with tinned salmon and cucumber (p 111 )
Lunchtime
Spicy pepper and sweet potato soup (p1 05)
+ small salad (p 1 08)
Mid afternoon
Grain bar (p1 1 1 )
Even ing
Frittata (p113)
or very quick omelette (p1 1 6)
+ vegetables/salad (p1 19 and 1 1 0)
(+ starchy carbohydrate if you exercise in the evening)
Bedtime
Cottage cheese and seeds (p111 )

Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)

82

2-WEEK ACTION

PLAN DAY 3

82 2-WEEK ACTION PLAN DAY 3

Day 3

Morning

Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)

fruits; fruit smoothies; or fresh fruit juices (p1 00) Late morn i ng Raw baby vegetables

Late morn i ng

Raw baby vegetables with houmous (p1 1 1 )

Lunchtime

Chinese l ittle gem and chicken/tofu soup (p1 02) + small salad (p1 OS)

gem and chicken/tofu soup (p1 02) + small salad (p1 OS) Mid afternoo n Cold boiled

Mid afternoo n

Cold boiled egg and ham (p1 1 1 )

Even ing

To mato, squah and spinach cu rry (p 114) or very quick mackerel (p1 1 S) + vegetables/salad (p1 19 and 1 1 0) (+ starchy carbohyd rate if you exercise in the evening)

(p1 19 and 1 1 0) (+ starchy carbohyd rate if you exercise in the evening)

Bedtime

Porridge and honey (p1 1 1 )

DAY 4 2-WEEK ACTION

PLAN

83

DAY 4 2-WEEK ACTION PLAN 83

Day 4

Morning

Late Morn i ng Cold cooked chicken, tomatoes and raw unsalted nuts (p1 1 1
Late Morn i ng
Cold cooked chicken, tomatoes and raw unsalted nuts (p1 1 1 )
Lunchtime
Lentil soup (p1 07)
+ small salad (p 1 OS)
Mi d Afte rnoon
Raw baby vegetables with salsa (p1 1 1 )
Even ing
Very quick prawns (p1 1 S)
or very quick fish (p1 1 6)
+ vegetables/salad (p1 19 and 1 1 0)
(+ starchy carbohydrate if you exercise in the evening)
Bedtime
Dark chocolate and cheese (p1 1 1 )

Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)

Bedtime Dark chocolate and cheese (p1 1 1 ) Fresh fruits; juiced fruits; fruit smoothies; or

Spinach and watercress soup

DAY 5 2 -WEEK ACTION

PLAN

85

DAY 5 2 - WEEK ACTION PLAN 85

Day 5

Morning

DAY 5 2 - WEEK ACTION PLAN 85 Day 5 Morning Late morn i ng Three-bean
Late morn i ng Three-bean salad (p111 ) Lunchtime Spinach and watercress soup (p1 07)
Late morn i ng
Three-bean salad (p111 )
Lunchtime
Spinach and watercress soup (p1 07)
+ small salad (p 1 08)
Mid afternoon
Raw baby vegetables with cottage cheese (p1 1 1 )
Even ing
Beef stew (p11 2)
or very quick chicken (p1 1 6)
+ vegetables/salad (p1 19 and 1 1 0)
(+ starchy carbohydrate if you exercise in the evening)
Bedtime
Yo ghurt and honey (p1 1 1 )

Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)

86

2-WEEK ACTION

PLAN DAY 6

86 2-WEEK ACTION PLAN DAY 6

Day 6

Morning

Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)

fruits; fruit smoothies; or fresh fruit juices (p1 00) Late morn i ng Mixed olives with

Late morn i ng

Mixed olives with feta cheese or stuffed olives (p1 1 1 )

Lunchtime

Spicy red lentil soup (p1 05) + small salad (p1 OS)

Spicy red lentil soup (p1 05) + small salad (p1 OS) Mid afternoo n Small pack

Mid afternoo n

Small pack of raw unsalted nuts and seeds (p1 1 1 )

Even ing

Ve ry qu ick pork (p 1 1 S) or very quick lamb (p1 1 S) + vegetables/salad (p1 19 and 1 1 0) (+ starchy carbohyd rate if you exercise in the evening)

(p1 19 and 1 1 0) (+ starchy carbohyd rate if you exercise in the evening)

Bedtime

Cottage cheese and seeds (p1 1 1 )

DAY 7 2-WEEK ACTION

PLAN

87

DAY 7 2-WEEK ACTION PLAN 87

Day 7

Morning

DAY 7 2-WEEK ACTION PLAN 87 Day 7 Morning Late morn i ng Raw baby vegetables
Late morn i ng Raw baby vegetables with guacamole (p111 ) Lunchtime Chicken and vegetable
Late morn i ng
Raw baby vegetables with guacamole (p111 )
Lunchtime
Chicken and vegetable soup (p1 02)
+ small salad (p 1 OS)
Mid afternoon
Celery sticks with nut butter (p1 1 1 )
Even ing
Tu rkey burgers (p 1 1 2)
or very quick burgers (p1 1 S)
+ vegetables/salad (p1 19 and 1 1 0)
(+ starchy carbohydrate if you exercise in the evening)
Bedtime
Oatcake and scrambled egg (p1 1 1 )

Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)

88

2-WEEK ACTION

PLAN DAY 8

88 2-WEEK ACTION PLAN DAY 8

Day 8

Morning

Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)

fruits; fruit smoothies; or fresh fruit juices (p1 00) Late morn i ng Small pack of

Late morn i ng

Small pack of raw unsalted nuts (p1 1 1 )

Lunchtime

Lamb and bean soup (p1 07) + small salad (p1 OS)

Lunchtime Lamb and bean soup (p1 07) + small salad (p1 OS) Mid afternoo n Ryvita

Mid afternoo n

Ryvita and chopped egg (p1 1 1 )

Even ing

Very qu ick salmon (p1 1 6) or very quick mackerel (p1 1 S) + vegetables/salad (p1 19 and 1 1 0) (+ starchy carbohyd rate if you exercise in the evening)

(p1 19 and 1 1 0) (+ starchy carbohyd rate if you exercise in the evening)

Bedtime

Oatcakes and turkey slices (p1 1 1 )

Ve ry quic k salmon

90

2-WEEK ACTION

PLAN DAY 9

90 2-WEEK ACTION PLAN DAY 9

Day 9

Morning

Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)

fruits; fruit smoothies; or fresh fruit juices (p1 00) Late morn i ng Oatcakes with tinned

Late morn i ng

Oatcakes with tinned salmon and cucumber (p1 11)

Lunchtime

Pea, mint and lettuce soup (p1 04) + small salad (p1 08)

Grain bar (p1 1 1 )
Grain bar (p1 1 1 )

Mid afternoo n

Even ing

Very quick omelette (p1 1 6) or frittata (p1 1 3) + vegetables/salad (p1 19 and 1 1 0) (+ starchy carbohyd rate if you exercise in the evening)

(p1 19 and 1 1 0) (+ starchy carbohyd rate if you exercise in the evening)

Bedtime

Yo ghurt and honey (p1 1 1 )

DAY 10 2-WEEK ACTION

PLAN

91

DAY 10 2-WEEK ACTION PLAN 91

Day 1 0

Morning

DAY 10 2-WEEK ACTION PLAN 91 Day 1 0 Morning Late morn i ng Raw baby
Late morn i ng Raw baby vegetables with houmous (p1 1 1 ) Lunchtime Chicken
Late morn i ng
Raw baby vegetables with houmous (p1 1 1 )
Lunchtime
Chicken and vegetable soup (p1 02)
+ small salad (p 1 OS)
Mid afternoon
Cold boiled egg and ham (p1 1 1 )
Even ing
Tomato, squash and spinach curry (p1 1 4)
or very quick pork (p1 1 S)
+ vegetables/salad (p1 19 and 1 1 0)
(+ starchy carbohydrate if you exercise in the evening)
Bedtime
Porridge and honey (p111 )

Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)

Spicy prawns

DAY 11

2-WEEK ACTION

PLAN

93

DAY 11 2-WEEK ACTION PLAN 93 Day 11 Morning Late morn i ng Cold cooked chicken,

Day 11

Morning

Late morn i ng Cold cooked chicken, tomatoes and raw unsalted nuts (p1 1 1
Late morn i ng
Cold cooked chicken, tomatoes and raw unsalted nuts (p1 1 1 )
Lunchtime
Lamb and bean soup (p1 07)
+ small salad (p 1 08)
Mid afternoon
Raw baby vegetables with salsa (p1 1 1 )
Even ing
Spicy prawns (p1 1 3)
or very quick fish (p1 1 6)
+ vegetables/salad (pages 1 1 9 and 1 1 0)
(+ starchy carbohydrate if you exercise in the evening)
Bedtime
Dark chocolate and cheese (p1 1 1 )

Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)

Bedtime Dark chocolate and cheese (p1 1 1 ) Fresh fruits; juiced fruits; fruit smoothies; or

94

2-WEEK ACTION

PLAN DAY 12

94 2-WEEK ACTION PLAN DAY 12

Day 12

Morning

Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)

fruits; fruit smoothies; or fresh fruit juices (p1 00) Late morn i ng Three-bean salad (p111

Late morn i ng

Three-bean salad (p111 )

Lunchtime

Long-stemmed broccoli soup (p 1 05) + small salad (p1 OS)

Long-stemmed broccoli soup (p 1 05) + small salad (p1 OS) Mid afternoo n Raw baby

Mid afternoo n

Raw baby vegetables with cottage cheese (p 111 )

Even ing

Very quick lamb (p 1 1 S) or very quick tofu (p1 1 S) + vegetables/salad (p1 19 and 1 1 0) (+ starchy carbohyd rate if you exercise in the evening)

(p1 19 and 1 1 0) (+ starchy carbohyd rate if you exercise in the evening)

Bedtime

Yoghurt and honey (p1 1 1 )

DAY 13 2-WEEK ACTION

PLAN

95

DAY 13 2-WEEK ACTION PLAN 95

Day 13

Morning Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00) Late morn
Morning
Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)
Late morn i ng
Mixed olives with feta cheese or stuffed olives (p1 1 1 )
Lunchtime
Spicy red pepper and sweet potato soup (p1 05)
+ small salad (p 1 08)
Mid afternoon
Small pack of raw unsalted nuts and seeds (p1 1 1 )
Small pack of raw unsalted nuts and seeds (p1 1 1 ) Even ing Beef strogan

Even ing

Beef strogan off (p1 1 4) or very quick chicken (p1 1 6) + vegetables/salad (p1 19 and 1 1 0) (+ starchy carbohydrate if you exercise in the evening)

(p1 19 and 1 1 0) (+ starchy carbohydrate if you exercise in the evening) Bedtime

Bedtime

Cottage cheese and seeds (p111 )

DAY 14 2-WEEK ACTION

PLAN

97

DAY 14 2-WEEK ACTION PLAN 97

Day 14

Morning

DAY 14 2-WEEK ACTION PLAN 97 Day 14 Morning Late morn i ng Raw baby vegetables
Late morn i ng Raw baby vegetables with guacamole (p111 ) Lunchtime Tasty fish soup
Late morn i ng
Raw baby vegetables with guacamole (p111 )
Lunchtime
Tasty fish soup (p 1 04)
+ small salad (p 1 OS)
Mid afternoon
Celery sticks with nut butter (p1 1 1 )
Even ing
Tu rkey burgers (p 1 1 2)
or very quick burgers (p1 1 S)
+ vegetables/salad (p1 19 and 1 1 0)
(+ starchy carbohydrate if you exercise in the evening)
Bedtime
Oatcake and scrambled egg (p1 1 1 )

Fresh fruits; juiced fruits; fruit smoothies; or fresh fruit juices (p1 00)

98

FAT-BURN I N G RECIPE S CARBS

Post exerc se treats

Choose from these starchy carbohydrate choices to include if you exercise in the evening (or have an action-packed night ahead !)

- cup of quick-cook couscous

-

- cup of quick-cook quinoa - cup of tinned , cooked beans (kidney, haricot, black-eyed, borlotti, cannel lini, flageolet, broad beans, chickpeas or mixed)

- cup of tinned , cooked lentils (red , green, Puy or mixed)

- small baked sweet potato

- baked sweet potato chips (cut a small sweet potato into chips, drizzle with a little olive oil, put on a roasting tray in a hot oven and bake until cooked through and crispy outside)

cup of qu ick-cook brown rice

Over 60

delicious

meals

Fat - b u r\l ' n g

ree pes

Quick and easy meals to help you slim

1 00

RECI PES JUI CES

1 00 RECI PES JUI CES

J

u ices &

s

mooth l es

A quick and healthy way to get your five-a-day

L ess is definitely more when it comes to fruit drinks. It is tempting to throw in every tired-looking specimen that is lurking in the fruit bowl, and the desire to sling in half a banana to give a bit more su bstance can kill many a good smoothie. A delicious, satisfying fruit

drink relies on just a few ingredients, but combination is key.

Get the blender out , sling in a few ice cubes and a teacup of cold water then add your fruits of choice, chopped into bite-sized pieces (remember to keep the skin on and just give them a good scrub, wherever possible).

Whizz slowly at first until the ingredients start to come together, then go for maximum power until smooth. Add the extras (fruit juice/herbs/spices/flavourings) then blitz again briefly. Add cold water if you need to thin it down , strain the j uice through a sieve if you don 't like the seedy/gritty bits and sip slowly while you rinse out the blender. Put any extra in a flask for later in the morning.

Here are a few winning combinations that take a maximum of five minutes:

- Apple and blueberry with fresh lemon juice and cinnamon - Apple, raspberry and grapes with fresh orange juice - Apple and plum with morello cherry juice and a drizzle of honey - Grapefruit, passion fruit and pineapple

- Ta nger ine, strawberry and banana

- Mango and mixed berries with fresh lime juice

- Watermelon and cantaloupe melon with cold green tea - Rhubarb, orange, fresh ginger and mint leaves - Peach, raspberry and redcu rrants with rose water - Pear, melon and blackberries with ground black pepper - Tomato, orange and apple with fresh basil

These combinations feature fresh fruits, but the whole exercise can become even swifter if you have a few bags of frozen fruits in the freezer. Try tropical fruit mixes, summer berry mixes, rhubarb, cranberries, blueberries, blackberries,

blackcu rrants, redcu rrants and

straight from the freezer, which means you can di spense with

the ice cubes.

pineapples. You can use them

Other fresh juices, herbs, spices and flavourings you might like to add to your fruit selection include: apple, pineapple, passion fruit, cranberry or grapefruit juice; fresh oregano, lemon thyme or spearmint, grated nutmeg or powdered allspice; vanilla essence and balsamic or fruit vinegars.

Healthy smoothies

1

0 2

RECI PES SOUPS

1 0 2 RECI PES SOUPS

He8 thy fl i ng sou ps

1 0 2 RECI PES SOUPS He8 thy f l i ng sou ps Ward off

Ward off hunger with quick tasty soups

Chi nese l ittle gem

& chicken/tofu sou p

Prep and cook time: 35 mins

Ingredients: (for 2 servings) 1 tbsp olive oil

1 small clove garlic, crushed 2cm piece of fresh ginger, crushed

6 spring onions, white part chopped finely, green part cut

into 5cm pieces 2tsp Marigold Vegetable Bouil lon powder in 500m l hot water 2 small chicken breasts finely sliced along the grain of the

chicken and!or 50g tofu , cu bed 1 small carrot, finely sliced

1 stick celery, finely sl iced

Chicken and vegetab le sou p

Prep and cook time: 40 mins

Ingredients: (for 2 servings) 2tsp Marigold Vegetable Bouillon powder in 500ml hot water

2 small skinless chicken breasts 1 tbsp olive oil

1 small onion, finely chopped

1 garlic clove, finely chopped

2 small carrots, finely diced

1 celery stick, finely sliced

2tbsp finely chopped fresh parsley Sea salt and freshly ground black pepper

1

little gem lettuce, finely sliced

Method:

Good splash of light soya sauce

1

Bring stock to a simmer in a medium-sized pan.

2

Add chicken and simmer very gent ly, uncovered for 6 mins.

Method:

3

Remove pan from heat, cover and let stand until chicken is

Transfer chicken to a plate to cool. Reserve poaching li quid.

1 Warm the oil, add the garlic, ginger and white spring on ion and saute for 2 mins.

4

cooked through, about 15 mins.

2 Add the stock and bring to a simmer, add the chicken and!

5

While chicken is poaching, saute on ion in oil until softened.

or tofu, green part of the spring onion , carrot, celery, lettuce

6

Add garlic and saute for a further minute.

and soya sauce and cook gently for 5 mins before serving.

7 Add carrots and celery and saute, covered, stirring occasionally until softened, 8 to 10 mins.

Bok Choy is a good substitute fo r the lettuc e and if you want to bulk the soup out a bit add a tablespoon of brown rice and cook well in the stock before adding the chicken/ tofu and vegetables.

8 Add poaching liquid and simmer, covered until vegetables are tender then remove from heat.

9 While vegetables are cooking, shred chicken and stir into soup just before serving with parsley. Season to taste.

Chinese little gem & chicken soup

1 04

RECI PES SOUPS

1 04 RECI PES SOUPS

Pea)

mint and lettuce

soup

Prep and cook time: 20 mins

Ingredients: (for 2 servings) 2tsp Marigold Vegetable Bouillon powder

hot water 250g frozen peas 6 large green lettuce leaves, washed and shredded Handful fresh mint leaves Sea salt crystals and freshly ground black pepper

in 500m l

Method:

1 Put the stock in a good-sized pan and bring to the boil. Add peas and simmer until tender (1 0 mins). 2 Add mint leaves and shredded lettuce and simmer for a couple more minutes. 3 Whizz with a hand blender until smooth and season according to taste.

Ta sty fi sh sou p

Prep and cook time: 20 mins

Ingredients: (for 2 servings) 1 tbsp light olive oil 1 clove garlic, finely sliced Y2tsp peeled, grated fresh ginger

2